Warmup
3 rounds
100m run
:10 active hang
:10 bottom of pushup hold
:10 bottom of squat hold
Sweaty Saturday!
For time with a 35:00 cap:
15 Rounds of:
Cindyish
run 100m
rest:30
Cindyish=
5 pull type things–bentover rows, pullups, etc. If single arm, do/arm. If ring rows, do 10. If bicep curls, do 15.
10 pushups
15 air squats
The :30 rest is there to let you take some chances on pushups/squats in terms of breakup strategy, and see how that might play for Murph.
Extra Work–Endurance Bias
On a 30:00 Clock
2:30 at 1 hour TT pace
:30 @ mile pace”
