Sunday, September 16

September 17, 2018

 

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Metcon (Time)

2 Rounds:
Run 1000m
40 KBS 53/35lbs
2min Plank Hold

 

Stay consistent on your run! Move effortlessly from one component to the next with minimal rest in between movements.

 

Metcon (No Measure)

For quality:

5-4-3-2-1
Strict Pull-ups
10-8-6-4-2
Weighted box step ups (total; not each leg)

Perform 5 pull ups, then 10 box step ups, then 4 pull ups, then 8 step ups, and so on...

No substitution on ring rows today, choose a band to assist your pull-ups

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