9-24-24

10min emom

Every 2 min

3-5 strict hspu with 3 sec down, 3 sec up

5 as 3-2

3 as 2-1

1-1

2-1

1-1

From 10-12min max wallwalks

10

20min cap

6 rounds

200m run

11 burpee box jumps overs, 24"

Time: 12:58

Goal was sub 12 but. Last 3 runs slowed a bit.

15min z2 bike

Avg rpm 55

133 cals