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Friday, June 19, 2020

Warm Up

4 Rounds: 200m Jog (100m forward / 100m backwards) or 1 min High Knees / Butt Kicks 30 Jumping Jacks

10 Push Ups 1 minute side plank (alt rounds – left side on rounds 1 and 3, right side on rounds 2 and 4)

Metcon

6 Sets: 200m Run 15 Burpees *New Set Every 3 Minutes

WORKOUT STRATEGY

· This workout is meant to be fast!

· If you don't have space to run 200m, sub :45 high knees.

· Keep the burpees fast! You want at least, 1 min of rest.

Metcon Advanced with Some Equipment

6 Sets: 200m Run 10 Burpee Box Jump Overs 24"/20" *New Set Every 3 Minutes

WORKOUT STRATEGY:

· This workout is meant to be fast!

· If you don't have space to run 200m, sub :45 high knees.

· Burpee box jump overs should be a fast pace and unbroken. If you don't have a box, sub 15 burpees in place.

Post WOD Strength and Accessory Work

3 Rounds: 10/10 Standing Arnold Press (single DB or weighted object) 10/10 Lateral Box Step Ups (single DB or weighted object) 15/15 Single Leg Glute Bridge

30 Russian Twists (15 each side) with DB or weighted object)

Stretch Sesh!

10 minute Mobility Flow

https://www.youtube.com/watch?v=7dT4KHtMM-A

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