Tuesday, October 10

ACTIVATION 1 Round at Low Intensity: 800m Run 20 Machine Calories 1 Round at Medium Intensity: 800m Run 20 Machine Calories


On the 5:00 x 6 Rounds: 200m Run 350/300m Row 15 Burpees DESCRIPTION - "Wave Runner" is a workout mixed with cardio and our favorite gymnastics movement burpees - We'll complete the listed stations for time and then rest with whatever time remains in the 5-minute window - These rounds should take 4 minutes or less t0 complete, giving you at least 1 minute to recover between - Adjust the distance or intensity to meet that recommendation - Your score will be the slowest of your 5 rounds

Metcon (AMRAP - Rounds)

MIDLINE 4 Rounds: :20s V-Ups :10s Rest ... Directly into: 1 Set of 75 Abmat Situps DESCRIPTION - This midline workout will flow with 4 rounds of the Max Flutter Kicks and :10s rest to begin - Following those 4 rounds we will do one big sets of Situps, try not to slide on the situp to avoid chaffing lower back from ground - We will score this workout as completed with 4 Rounds MODIFICATIONS - Knee to chest V-up

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Mississauga, Ontario

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