A.M.

3 min @ 90% 3 rounds

10 Step Ups

10m HS Walk

10 Sit Ups

rest 3 min

3 min @ 90%51 Cal

AirDyne

rest 3 min

3 min @ 90% 3 + 17

10 Wall Ball

10 Toes to Bar

rest 3 min

3 min @ 90%53

AirDyne

3 min rest

3 min @ 90% 3

10 KB Swings @ 53#

15 Double Unders

10 V-Ups

3 min rest

3 min @ 90% 54

AirDyne

P.M.

Run 5 min @ Z1

60 sec @ 90% effort/speed- aerobic; 60 sec @ 50% easy pace x 8

rest 5 min Practice HS Walking

60 sec @ 90% effort/speed- aerobic; 60 sec @ 50% easy pace x 8

Run 5 min @ Z1

Ended up doing 10 rounds straight b/c I was short on time. 90% efforts felt pretty good. Stayed b/w 6:20-7:00/mile pace, slow but good for me.