200921
Warm-up
Warm-up
400m run then,
4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
10 jumping air squats
1 min of rest
Metcon Rx
Metcon (10 Rounds for reps)
10 x 100m run
Metcon Scaled
Metcon
7 x 100m run
No Equipment Workout
Metcon
Cool Down
Warm-up
15 secs or less per 100 m.
More Likely time:
20 secs or less per 100 m.
(consider scaling if this seems unrealistic)
OR…
Other Equipment Option:
Do 10 cycles of 12/8 calories every 3 mins on the bike or rower.
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun and post your results.