10/21/15

Warm up

Run 1 mile
then spend 10 minutes working on your “goats” aka weakness

Today is aerobic capacity work.
Just Monostructural work.

Partner AMRAP
45:00 I go, you go
Row 300m
Run 400m

(if you dont have a partner)
Every 5 minutes for 45:00
row 300
run 400
rest remainder of time

EMOM 10:00 (alternating)
a) 5 burpees + 7 air squats
b) 40 double unders

[core]
25 GHD sit ups
10 back Extensions

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One thought on “10/21/15

  1. 1 mile run was good, nice pace, did not stop

    45 min AMRAP
    Done with Jeremy
    7rds each + 300m row (for me only)

    EMOM
    A) 5 burpees + 7 air squats (done within 20 sec. Each min)
    B)40 DU (done within 24 sec of each min)
    Core work
    25 GHD sit-ups broken up 10/105
    Back extensions 10 reps unbroken

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