AM:
5 sets:
100m run @ 85%
100m run @ 50%
*Roll on and off between paces.
+
(Rest 3 min)
+
4 sets:
125m run @ 85%
125m run @ 50%
*Roll on and off between paces.
+
(Rest 3 min)
+
3 sets:
175m run @ 85%
175m run @ 50%
*Roll on and off between paces.
+
(Rest 3 min)
+
2 sets:
200m run @ 85%
200m run @ 50%
*Roll on and off between paces
+
(Rest 3 min)
+
400m run @ 85%
400m run @ 50%
*Trueform if you can.
PM:
A. Back squat
3×2; 40×1 tempo; Rest 2-3 min
*Build as able per set.
B. 15-12-9-6-3:
Strict ring dips
Strict toes-to-bar
C. “Amanda”-ish
9-7-5:
Squat snatches (135/95)
Bar muscle-ups
D. EMOTM 10:
1st: 30s/arm single-arm FLR on rings
2nd: 30s sled push (grinder)
