Warm-up:
1) 3 rounds:
5 Strict Pull-ups
25' Inch-worm
50' Samson march (think hip-flexor stretch)
Strength/skill:
2A) 4x1:00 ME HS Walk
2B) BS: 60x2x3
Aerobic capacity:
3) 30” AMRAP with HR between 140-150 BPM
Row 1000m
15 ring-rows
OR
Do Monday’s capacity work
Flexibility:
3) Deep couch stretch, :20 sec each position (hips, quad, hammy, split), 4 sets each leg.