Thursday, April 20

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c69ca90f-7fff-14a9-e53e-9768777bc1e2">AMRAP X 8</span></p><p dir="ltr"><span id="docs-internal-guid-c69ca90f-7fff-14a9-e53e-9768777bc1e2">200m run</span></p><p dir="ltr"><span id="docs-internal-guid-c69ca90f-7fff-14a9-e53e-9768777bc1e2">10 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-c69ca90f-7fff-14a9-e53e-9768777bc1e2">5 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-c69ca90f-7fff-14a9-e53e-9768777bc1e2">5 Push-Up to Pike</span></p>

Metcon
« Born to Run » (AMRAP – Rounds and Reps)
AMRAP X 24
800m run
40 Goblet Lunges (50/35lb) (22.5/15kg)
30 Up-Downs
20 Hand Release Push-Up

LEVEL UP OPPORTUNITY: Burpees instead of Up-Downs (Conditioning Focus)

Accessory
<p dir="ltr"><span id="docs-internal-guid-5b2bddc4-7fff-7cf5-5938-5ec36d0e21b4">3 Sets</span></p><p dir="ltr"><span id="docs-internal-guid-5b2bddc4-7fff-7cf5-5938-5ec36d0e21b4">10/10 Single Arm KB Swing</span></p><p dir="ltr"><span id="docs-internal-guid-5b2bddc4-7fff-7cf5-5938-5ec36d0e21b4">10/10 Single Leg Glute Bridges</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-47ed19ac-7fff-d611-4a84-52928b91ec25">1:00 Standing Calf Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-47ed19ac-7fff-d611-4a84-52928b91ec25">:45/Side Scorpion Stretch</span></p>