Sunday
Run 10 k

Monday
Short Interval:
6 x 200m @ 75% (focus on mechanics)

WOD:
4 rounds for time:
5 thrusters (115/75)
6 muscle-ups
7 power cleans (115/75)

Tuesday
For time:
21-15-9 reps of overhead squats w/ PVC and burpees

Wednesday
Long Interval:
Practice running drills for 30 minutes

Thursday
Practice running drills for 20 minutes

Friday
Practice running drills for 20 minutes

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