“One may go a long way after one is tired.” --French Proverb

AMRAP = As Many Reps As Possible

Today will challenge your lactate threshold and your ability to recover from intense exercise. Increasing your lactate threshold with intervals will improve your endurance during hill climbs, rope pulls, and bucket carries. You have 30 minutes for Hill Runs, Box Jumps, and Pancake Slams. Make the most of it.

Warm-up:

Dynamic Warm-up Body Weight Squat x 30 Push-up x 10-20 Jumping Jacks x 50

Main Set: AMRAP intervals

Working Interval: Run, Box Jump, Pancake Slams

ADVANCED: Perform in order and repeat AMRAP in 30 minutes Run (treadmill incline or hill) x 2 min Box Jump x 10 Pancake Slams x 10

BEGINNER: Perform in order and repeat AMRAP in 30 minutes Run (treadmill incline or hill) x 2 min Box Jump x 5 Pancake Slams x 5

Cool-down:

Stretch

Beginner Version: Reduce total time to 30 minutes or less. Advanced Version: Increase total time to 60 minutes or more.

Next Workout: STRENGTH: July 26, 2017

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