The Grey

Once more into the fray…

Into the last good fight I’ll ever know…

Live and die on this day…

Live and die on this day…

100-80-60-40-20

Double Unders

25-20-15-10-5

Toes to bar

#ForgedByFerrara

Swim Conditioning

Swim

15 x 50m, rest :30 between sets

πŸŠπŸ»β€β™‚οΈπŸŠπŸ»β€β™‚οΈπŸŠπŸ»β€β™‚οΈπŸŠπŸ»β€β™‚οΈπŸŠπŸ»β€β™‚οΈπŸŠπŸ»β€β™‚οΈπŸŠπŸ»β€β™‚οΈπŸŠπŸ»β€β™‚οΈ

#ForgedByFerrara

Aerobic Capacity

Run 800m

Rest 2:00

Run 800m

Rest 2:00

Run 800m

Rest 2:00

Run 800m

Rest 5:00

Run 200m

Rest 2:00

Run 200m

Rest 2:00

Run 200m

Rest 2:00

Run 200m

*Workout from Chris Hinshaw

#ForgedByFerrara

#AerobicCapacity

#BuildTheEngine

Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap

#ForgedByFerrara