AM
Easy 30 mins Airdyne @ 75RPM = 135bpm
MD
2x
All @ 90-95% – should be hard efforts and you need to push hard.
Set) Rounds + reps, Av HR/Max HR
AMRAP 5
10 T2B
10 Thruster @ 40kg
10 Burpee Over Bar
1) 3rds + 10 171/181
2) 3rds + 1 173/182
Thrusters are what jacked my heart rate up on this, actually found I caught my breath a little on burpees and was able to keep moving on the T2B almost all sets UB.
Rest 5 Mins
AMRAP 5
12 Box Jumps
24 cal Ski Erg
12 KB Swing @ 32kg
1) 2rds + 11 173/183
2) 2rds + 7 172/180 (surprised by this HR as I was pushing to beat the first attempt).
Rest 5 Mins
AMRAP 5
5 Muscle Ups
15 Wallballs
40 Double Under
1) 2rds + 42 172/182
2) 3rds + 5 180/186 (attacked the muscle ups on this especially the last set, got on the rings with 4:50 on the clock and was really aggressive which I normally wouldn’t have the gas left in the tank to do after doing 15 in the workout).
Rest 5 mins and repeat from top.
