Monday: 070317 (1-1)


Warm-up:

Gymnastic: 3-5 sets x 2-6+ reps
Ring Dip

DE Lower:
EMOM 8-10:
2 Speed Squat (Bands or Chains Optional)
Burpee for remainder of the time

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1 Comment

  1. Medium Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
    87% of Max HR – Recover to 67% HR
    W. 06:24 @6 MPH (01:02 @2 MPH)
    1. 01:42 @8 MPH (01:40 @2 MPH)
    2. 01:36 @8 MPH (01:47 @2 MPH)
    3. 01:30 @8 MPH (01:55 @2 MPH)
    4. 01:10 @8 MPH (02:12 @2 MPH)
    5. 01:09 @8 MPH (02:36 @2 MPH)
    6. 01:09 @8 MPH (03:46 @2 MPH)
    6. 01:11 @8 MPH (03:27 @2 MPH)
    C. 00:54 @6 MPH (01:57 @2 MPH)
    Total: 00:37:08

    DE Lower: 8-10 sets x 2 reps
    Speed Squat (Bands) – 115# x 10 x 2

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