45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m

Pull ups
5

Road Bike
12 miles
60:00 minutes
Keefer Rd Loop

A
Air Squats
20

B

C
KB Goblet Squat

25

20

D
Good mornings
45#
20

For time

• 100 Double unders

Then 5 Rounds:

• 20 Wallballs
• 20 Box jumps 24"

Then

• 100 Double unders

Practice: Negative MU 8x1, super slow, goal is control through transition
+
12min amrap:
1 rope climbe
5 Dead lifts 100/70kg
10 push ups
15 Squats

A
Pushups
k
20

B
Run
.25k
1:00

C
KB Swing

25

20

D
Crunches
0#
20

5 x 8 etukyykkyä

Monday

Etunojapunnerrus tekniikka