11-10-11

5 min amrap @ 80% 5 rounds

10 step ups, 20"

10 sit ups

10 push ups

rest 3 min

5 min amrap @ 80% 4 rounds

10 KB Swings, 53#

10 GHD Sit Ups

10 Double Unders

rest 3 min

5 min amrap @ 80% 3 + 20

10 hard strokes on Rower

10 Toes to Bar

10 Back Extensions

rest 3 min

5 min amrap @ 80% 5 + 10

10 Box Jumps, 20"

10 Ring Rows

20 sec FLR on Rings

rest 3 min

Run 800m @ 80% 3:24

Felt pretty good on this. Steady breathing the whole way through, after doing all that lactate work these MAP sessions feel good being able to control breathing. The run felt pretty good for that time. Not extremely fast but not too slow for me either.