Sunday:
5 mile time trial
Monday
Short Interval:
6x200m sprints; 60s rest
WOD:
10-round Tabata squat
*This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom
Tuesday:
8 min AMRAP:
10 burpees
20 air squats
Wednesday:
Long Interval:
3x10min on, 3min off
*Work to keep all 3 intervals within 25 meters of each other
Thursday:
WOD:
5 rounds for time of:
7 L-pull-ups (or strict)
7 HSPU
7 Ring dips
7 KB swings (53/35)
Friday:
3×15 back squat
@ 55% of 1 rep max