Monday

 MondayA. Open with 12-15 minutes of speed ladder play
B. Running Clock:
0:00-5:00
4/3 Rounds of “Cindy”
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
5:01 – 10:00
8R/8L – TGU @ 16kg/12kg
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
10:01- 15:00
1K/750 Row
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
15:01 – 20:00
800 M Run
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
20:01 – 25:00
15 DB Curtis P’s @ 35/20
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
25:01-30:00
AMR – Alt Prisoner Step Ups @ 24”/20”
Notes:
- Don’t go out too fast. Its easier to speed up. Its nearly impossible to recover from a too much, too fast effort.
- Make sure to alternate those prisoner step ups
- If Rx weights are too heavy and you don’t think you can finish the allotted work, take the wt. down.  The point is for you to finish the volume in ea. 5 min segment to get to the Prisoner Step ups.