201019
Warm-up
Warm-up
100′ bear crawl followed by…
4 rounds not for time of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
6 burpees (start slow, finish fast)
60 secs of rest
Metcon Rx/Scaled/No Equipment
Metcon (AMRAP – Rounds)
Death By Shuttle Sprint
With a continuously running clock perform:
Shuttle Sprint 25′ in the first 1 min
Shuttle Sprint 50′ in the second 1 min
Shuttle Sprint 75′ in the third 1 min
…
Continuing this for as long as you are able.
After Party
Box Jumps (Box Jump, pick height : 1×30)
1×20-30 reps
Accumulate the reps. Not for time. The focus is explosive power. You choose the height. Step down each time. Height should be challenging, yet appropriate.
Metcon
For quality:
Candlestick Conditioning, 10 mins
Candlestick Conditioning, 10 mins
Spend 5-10 mins at whichever step in the progression is appropriate for you.
Cool Down
Warm-up
Frog Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 mins.
17 rounds or more.
More Likely rounds:
14 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.