Warm Up
Row
3 sets
20 calories
5 burpee over the rower
5 pull ups
3 sets
20 calories
5 burpee over the rower
5 pull ups
Conditioning
Sprint work
5x100' sled push very light sprint with the sled rest 2 minutes between
no sled 5x100 meter run
5x100' sled push very light sprint with the sled rest 2 minutes between
no sled 5x100 meter run
Strength
Deadstop deadlifts
4x7 @65-70%
Calf raises single leg
3x10 each leg
4x7 @65-70%
Calf raises single leg
3x10 each leg
Metcon
20 minute as many reps as possible
500 meter row
3 rounds
10 thrusters 115#/75#
10 burpee box step ups 24"/20" box
*so do 500 meter row then do 3 rds after 3 rds go back to 500 meter row and so on for 20 minutes
500 meter row
3 rounds
10 thrusters 115#/75#
10 burpee box step ups 24"/20" box
*so do 500 meter row then do 3 rds after 3 rds go back to 500 meter row and so on for 20 minutes