week 4

Lunch Workout:

step mill - 15 minutes adding 10+ speed each minute

10,9,8,7,6,5,4,3,2,1 of (increasing weight each round)

OHS Squat

Bench

then

12:00 for AMRAP of

5 hang cleans @ 115#

10 wall ball

20 double unders

PM Workout

12x 1m bike sprints

from 3900 to 4500 south along 2700 east is .82 miles. I will sprint one direction and then rest coming back x 12 rounds worth.