3.2.20
CFE
- Short Intervals:
- 8 x 100m sprint, 15 sec rest
- 4 x 200m run, 30 sec rest
- 2 x 300m run, 30 sec rest
- 2min rest
- 2 x 300m run, 30 sec rest
- 4 x 200m run, 30 sec rest
- 8 x 100m sprint, 15 sec rest
- *1more each for full marathon training
- Then: 10m time cap
- 10 rds
- 5 DBL KB DL (53/35)
- 5 V ups
- 3 burpee box jumps (24/20)
- 10 rds
CrossFit
- Back Squat: Heavy Single
metcon:
- For Time
- 21-15-9
- DB Thrusters 50/35
- T2B
- 21-15-9