3x7 min
3+ Hours before/after CFNMB WOD
Bike
3×7 min intervals w/3min recovery between rounds.
Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.
Miami Endurance Strength WOD
3+ Hours before/after Endurance WOD
Front Squat
3 reps EMOM 10 min @80%
Accessory work:
3x12 back ext.
3x12 Ham raises
3x12 DB step ups @40#/ea
1 min max rep ghd sit ups
3x12 DB step ups @40#/ea
1 min max rep ghd sit ups
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