Thursday, August 15

Abmat Pizza Game Play for the duration of one or two songs. ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Bench Press (5-4-3-2-1)

Warmup to 75% for 1st set of 5. Increase Weight each set as reps go down. Go for a 1 Rep Heavy for the Day.

Metcon (AMRAP - Reps)

EMOM 25: Double Tabata (40 Seconds On / 20 Seconds Off): Minute 1: Machine Calories Minute 2: Farmers Carry Minute 3: Sled Push Minute 4: Tire Flip Minute 5: Burpee


Metcon (AMRAP - Rounds)

3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run *Equal Work/Rest Ratio • The goal of today's conditioning is to maintain similar 200 meter splits across each distance • For example: If our opening 200 meter took 0:45, we want the 400 meter to be double that, or 1:30. The goal for the 600 meter run would then be be triple that, or 2:15. • Rest as long between sets as the work took you • Using the above example again, you would rest :45 - 1:30 - and 2:15 respectively after each set • Score is total time including rest SUBSTITUTIONS If unable to run: • Row: 250 Meters - 500 Meters - 750 Meters • Assault or Echo Bike: 15 Calories - 30 Calories - 45 Calories

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