Run
Turn Over Recovery*
8 x 100m w. 100m walking recovery
2 x 400m w. 200m walking recovery
8 x 100m OTM
2 x 400m w. 200m walking recovery
*Remember to give yourself 15/20 minutes to warm up & cool down. During your 400’s use metronome @ 90bpm synced to pull your left foot off the ground on the beat.
Strength & Conditioning
30 DB Power Clean & Split Jerk - Alt. lead foot
rest 3:00
3 rounds
1:00 Farmer Carry
1:00 Racked Walk
1:00 OH Walk
10 Burpe
Rest 1:00