6.20.19
CFE:
Long Intervals:
3 x 600m run, 12 MBC (20/14) 1min rest
3 x 500m run, 15 push balls, 1min rest
Then: 3 rds (drop sets)
16 HEAVY DB lunges
16 (1/2 weight) DB lunges
16 body weight lunges
CrossFit:
Strength:
Find a one rep max Bench Press.
Conditioning:
4 rds
20 cal row / 15 cal
10 t2b
20 wall balls
10 pushups