Aerobic Capacity

Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42

Rest for 00:03:00

Run 300 Meter for 00:01:03
Rest for 00:01:00
Run 300 Meter for 00:01:03
Rest for 00:01:00
Run 300 Meter for 00:01:03

Rest for 00:03:00

Run 400 Meter for 00:01:24
Rest for 00:01:00
Run 400 Meter for 00:01:24

Finished

#BuildTheEngine

The Way I Talk

It sounds a little bit like my daddy
I don’t cuss around my mama
Got some words you’ve never heard
‘Less you come from down yonder
The man upstairs gets it
So I ain’t tryna fix it
No I can’t hide it
I don’t fight it, I just roll with it
Oh, kinda slow like the Mississippi rolls
It’s the only way I know
Man it ain’t my fault
I just live the way I talk

🤷🏻‍♂️

10 x 500m with 2 min rest between sets

Try to hold same pace throughout

19.5

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Time- 14:53

Mentally I was not fully into this but glad I got it over with. 2019 Open Season is over, thank god!