1-30/31-12

Monday

WOD

A1. Front Squat @ 30X1; 5 x 5; rest 10 sec

A2. Pull Ups; 5 x amrap; rest 3 min

+

Run 800m

or

Row 1000m

or

Air Dyne 1.5 miles

Endurance Training For "Run for Air"

5 sets

30 sec 90% aerobic effort

30 sec walk

30 sec 90% aerobic effort

30 sec walk

30 sec fast walking lunges

30 sec walk

Tuesday

5 sets

30 sec Box Jump, 24/20 step down

30 sec walk

30 sec walking lunges

30 sec walk

30 sec bear crawl

30 sec walk

30 sec KB Swings, 53/35

30 sec walk