P
A. 0:00-10:00
1 mile Run + max reps CJ 135/95
13:00-20:00
800m Run + max reps PS 115/80
23:00-27:00
400m Run + max reps Thruster 95/65
B. 3 sets
27/21 cal Bike light pace
21/15 cal Bike medium pace
15/12 cal Bike hard pace
F
A. 0:00-10:00
1 mile Run + max reps Plate GTO
13:00-20:00
800m Run + max reps hang DB PS (single DB)
23:00-27:00
400m Run + max reps DB Thruster
*sub run for bike or row
B. 3 sets
27/21 cal Bike light pace
21/15 cal Bike medium pace
15/12 cal Bike hard pace
WU: 2x
200m run + 10 Plate GTO + 5 AS
BB5s
11 7 20