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Workout of the Day

4x15m A skips – https://www.youtube.com/watch?v=PcWsOM144xo
-Walk back to start
+
4x10m from push-up start – https://www.youtube.com/watch?v=JBaNFVQCzkk
-Walk back to start
+
4x10m falling start – https://www.youtube.com/watch?v=D8GDCs5G5zo
-Walk back to start
+
(Rest as needed)
+
1 min run @ 90%
6 min jog @ 50%
-Rest 1 min
1 min run @ 90%
5 min jog @ 50%
-Rest 1 min
1 min run @ 90%
4 min jog @ 50%
-Rest 1 min
1 min run @ 90%
3 min jog @ 50%
-Rest 1 min
1 min run @ 90%
2 min jog @ 50%

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
DB thrusters (35/hand – 25/hand)
Box jumps, step down (24/20)
Assault bike
Double-unders
Russian KB swings (88/70)
Assault bike
+
(Rest 5-10 min)
+
10 min @ 85%:
20 row calories
15 burpees over-the-erg
10 ball slams (40/30)
+
(Rest 5-10 min)
+
10 min @ 85%:
50 double-unders
20 jumping switch lunges
100’ prowler push, light
+
(Rest 5-10 min)
+
EMOTM 10:
1st: 30s glute-bridge, right + 30s glute bridge, left
2nd: 45s Sorensen hold

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