Friday, August 12
Warm-up
Warm-up
AMRAP X 8
200m run
10 Samson Lunges
5 Up-Downs
5 Push-Up to Pike
200m run
10 Samson Lunges
5 Up-Downs
5 Push-Up to Pike
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
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)
Finisher
3 Sets
10/10 Single Arm KB Swing
10/10 Single Leg Glute Bridges
10/10 Single Arm KB Swing
10/10 Single Leg Glute Bridges
Cool Down
1:00 Standing Calf Stretch
:45/Side Scorpion Stretch
:45/Side Scorpion Stretch