Another great day of testing in the books! I know those long running workouts are not fun, but they need be to completed non-the-less to determine a system for developing long terms overall fitness.

Now that the long boring stuff is out of the way… on the more work!

Warm-Up:
Roll Out Upper Body
5 Min EMOM
– 30 sec single Unders

Dynamic Flex:
– Floor Series (Wipers/ Leg Swings/ Scorpion/ Press Up/ Calf Raise)
– A Skip x 2
– Spider Man
– Inchworm with T Push Up
– Butt Kicks
– Light Jogs

Strength:
15 Minutes to find a 1 Rep Max Thruster.

WOD: Lactate Threshold Test
3 Rounds of:
– 200m Run
– 6 Burpees
– 9 Thrusters @ 95/75
– 4 Min Rest
*Each round is to be completed as fast as possible – please record times for each round.*

Recovery:
– 200m Walk
– Lax Ball Foot/ Glute
– Roll out Quads/It
– Fab Four

FOCUS ON RECOVERY THURSDAY – YOGA (8:00AM) AND LIFE-STRETCH (6:30PM) ARE PERFECT – STAY ACTIVE AND GET READY TO MOVE BIG WEIGHT ON FRIDAY!