Monday, 050418

All:

5 rds

Every 7 min complete

30/25 cal bike

6 clean and jerks 185/113-123

15/12 cal row

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Post class:

Running:

Track

1. Warm Up

– 400m easy

– 1200m as hard straights – easy turns

2. Main Set 1

– 12-16 x 400m repeats on 30sec rest: the effort on these is strong and evenly paced. The recovery is short on these. The pace is about 5 seconds slower than you 400m per mile pace. Masters: 10 repeats

3. Cool Down

– 800 easy

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Becomplete:

1. Single ARM OH Walks’ opposite hand front rack hold a KB, while thing hand extended overhead; 40-50’ x 6-7 sets each arm, AHAP

2. Weighted GHD Situps 4 sets of 12-15 reps

3. Slam ball throws 4-5 as far and as hard as possible, then other side. 5 sets of this

4. 5-7 min of ankle mobility

5. Thoracic focus for 5-7 min

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