3/21/14 - AM Training Intervals + PM 14.4

AM

AD 30 sec @85%

rest walk 30 sec

Run 30 sec @85%

rest walk 30 sec

FLR 30 sec

rest walk 30 sec

x 8

rest as needed

3 sets for times of:

Row 500m

30 unbroken DU

AD 30 cals

10 burpees

rest walk 3 min

- same times per set

30/30's done. Running felt great. This was an awesome warmup. 

3:53, 3:55, 3:47 for intervals. Tried to keep them as close as possible. Felt really food. About 1:45 on rows, DU's ub. 

Vid of last one.:

https://www.youtube.com/watch?v=45Ht03uHybU

PM

A. BS @20X1; 3,2,1; rest 2-3 min (3@80%,2@85-90%,1@90-95%)

350, 390, 415. Easy peasy.

B. Emom 8 min - PC&J (225#) x 1

Done. Bop bop cj's.

C. 12 min - 

Min 1 - Wall ball x 15

Min 2 - MU x 3

Min 3 - AD 15 cals

+

Open 14.4