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Workout of the Day

3x30m alternate leg bounding
-Walk back to start
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3x30m LLRR bounding
-Walk back to start
*Two bounds on left leg, two bounds on right leg
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(Rest as needed)
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10 sets:
15s run @ high effort
90s jog @ 50%
-Walk 15s
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(Into)
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5 sets:
7s run @ high effort
1:23 jog @ 505
-Walk 30

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
Thrusters (75/55)
Bar-facing burpees
Assault bike
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(Rest 10 min)
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10 min @ 85%:
10 DB snatches, alternating (70/55)
20 pistols
50 double-unders
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(Rest 10 min)
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10 min @ 85%:
500m row
21 overhead squats (95/65)
15 box jumps, step down (24/20)
9 toes-to-bar
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(Rest 5-10 min)
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Accumulate 3 min Sorensen hold with consistent fractioning

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