201013
Warm-up
Warm-up
3 rounds not for time of:
15 m high skip
15 m high knees
15 m butt kicks
10 steps, walking lunges
10 glute bridges (no loading, no barbell)
1 min of rest
15 m high skip
15 m high knees
15 m butt kicks
10 steps, walking lunges
10 glute bridges (no loading, no barbell)
1 min of rest
Metcon Rx/Scaled
Metcon (Calories)
5 rounds of:
max rep Row Calories, 30 secs
Rest 1:30
— then —
5 rounds of:
max rep Row Calories, 15 secs
Rest 1:30
max rep Row Calories, 30 secs
Rest 1:30
— then —
5 rounds of:
max rep Row Calories, 15 secs
Rest 1:30
No Equipment Workout
Metcon
Each for time:
Run: 5x 150 m
Run: 5x 75 m
Run: 5x 150 m
Run: 5x 75 m
Rest 1:30 between efforts.
Optional Accessory Work
Metcon
200 double unders
Metcon
Side Plank 2x 120 secs
Accumulate 1-2 mins per side.
Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Leg Wall Stretch
Hold 1-2 mins per side.