A) CONDITIONING
For time:
400 Meter Run
100 DB Renegade Rows (Light) (total reps)
800 Meter Run
100 Push-ups (or Box Push-ups)
1200 Meter Run
100 Air Squats
1 Mile Run
100 Abmat Sit-ups
*30:00 Time Cap
L2: (75 Reps per movement)
L1: (50 Reps per movement) (Scale Running distance if needed)
“Rx+ Metcon “”Aerobic Recovery Work”””
20 Rounds of:
12s Sprint on Rower
60s Active Recovery on Row
12s Sprint on Bike
60s Active Recovery on Bike
B) EXTRA CREDIT
DB Biceps Curls 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.
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