8am Endurance
1 Mile time trial….
**If you did this last week we will have your start times posted on the whiteboard. longest mile time from last week will go first at 0:00, everyone else will be staggered after that according to their mile time. It’s a great way to PR, everyone is basically getting chased by someone and/or chasing someone else AND we will all finish around the same time.
*if you didnt do this last week go off what you think your mile time is and we will fill your start time on the board.
— Recover and run for 30 minutes at slow sustained pace. Will explain that pace before class. One pathway we don’t train enough is slow steady state cardio. today is the day to spend time on your feet. for 30 minutes, running at a pace where you can talk.

9am and 10am
3 rounds for time of:
15 Power snatches 95/65
Handstand Walk, 30 ft (sub 1 minutes hold, or 10 heavy DB push press)

Rest 5 Minutes
3 rounds for time of:
15 Toes-to-bars
30 Double Unders
5 Bar Muscle-ups (10 pull ups)
30 Double Unders

Rest 5 Minutes

3 rounds for time of:
Run, 400 m
20 Back rack lunges