Thursday, August 20

Running Line Drills

WARMUP Running Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet DEMO VIDEO:

Metcon (AMRAP - Rounds)

1 x 200m Run 1 x 400m Run 1 x 600m Run 1 x 400m Run 1 x 200m Run Rest as needed between Runs (:90 seconds) to maintain intensity Scale: Run 1 of each. Score: Total Runs Completed

Metcon (AMRAP - Rounds and Reps)

AMRAP 30 100m Dumbbell Farmers Carry (50's/35's) 10 Strict Toes To Bar 10 Dumbbell Box Step Overs (50's/35's) 50/35 Calorie Bike Erg Today's active recovery is to be performed at a 'grind' pace throughout. Our first three movements will tax the grip, while our final two movements will fatigue your lower half. With today not being scored, choose a box height that allows you to complete all 10 of the stepovers in one set. The bike erg should be at a pace that would allow for nasal breathing only.

SUBS DUMBBELL FARMERS CARRY Reduce weight Use kettlebells

STRICT TOES TO BAR 20 Abmat Sit-ups 15 GHD Sit-ups 15 Weighted Abmat Sit-ups

50/35 CALORIE BIKE ERG 50/35 Cal Row 40/28 Assault Bike 40/28 Ski Erg

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