Wednesday

 Aerobic Work:For Time:
10K - Consistent pace. using 500m splits from week 1.

Strength Work:
Gymnastic Warm up:
12 min AMR: Continuous consistent easy movement:
1WW + 20 Sec Wall Facing HS Hold
Ring Support Hold 15-20 sec unbroken
Superman Hold 10 sec + Superman Rock X 10
+
A. Push Press:  Find heavy single
B. Pullups; AMRAP in 60 seconds, rest 3 minutes x 3 sets
C. Front Rack Dual KB loaded Reverse Deficit Lunge Steps  - 10 Alternating X 3 sets
+
5 RFT:
6 HSPU
4 Beast Ball over shoulder
2 MU