Wednesday 03.08.23

“Yondu”
3 Sets:
8:00 AMRAP:
1000m Run
Max Cal Bike

Score: Total calories on Echo Bike

*Each new AMRAP increase run by 200m.
Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m

Rest 4:00 minutes between amraps

Running pace: begin with 5k pace and then increase pace each new amrap

Stimulus: Lactate Threshold / V02 Mix

RPE: 9/10

Primary Objective: Bike Calories and Effort / Push Here
Secondary Objective: Maintaining Running Pace and Increasing Pace Per Set

QuickFit
EMOM 16
Minute 1: 12 Double Dumbbell Thrusters
Minute 2: 8 Shuttle Runs
Minute 3: 18 Alternating Dumbbell Snatch
Minute 4: 8 Shuttle Runs