Thursday October 20th, 2016

PM Session (4:45pm) 
1. Active Recovery EMOM
     30 minutes rotating thru:
       0:00 - AirDyne (150-210 watts)
       1:00 - Backwards Sled Drag (80lbs loaded)
       2:00 - Row (2:10-2:20/500M pace)
       3:00 - Single under jump rope
       4:00 - Slam ball front hold (50lbs)
2. 7:00 of Heaven (from yesterday's program)
       2:00 tabata - static hollow hold
       3:00 tabata - hollow hold scissor kicks
       2:00 tabata - static hollow hold
3. 10-15 minutes of mobility (rolling out, mashing, stretching)

Notes: 
1. Each week a variation of this will be used. Nothing difficult, but enough to get my blood flowing and sweat going. 
2. 7:00 of Heaven isn't much of a Heaven...