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Saturday, June 6, 2020

Warm Up

3 Rounds:

200m Run 10 Tempo Squats 20 Plate Hops 20 Scap Only Push Ups

Metcon

2 Sets:

Run 1 Mile then… AMRAP 8 Minutes: 2-4-6-8-10.. Jumping Air Squats Burpees -Rest 5 Minutes b/t sets then repeat starting with 1 Mile Run

WORKOUT STRATEGY:

· This workout you will run a mile then AMRAP Jumping Air Squats and Burpees. The reps will climb in twos. For example, 2 jumping air squats and then, 2 burpees. 4 jumping air squats and then, 4 burpees. And so on.

· Eight minutes is a long time so pace the early rounds and try to increase intensity towards the end. Appreciate that 5 minute rest between rounds.

· Reset the workout for the second amrap.

Metcon Advanced with Some Equipment

2 Sets:

Run 1 Mile then… AMRAP 8 Minutes: 2-4-6-8-10.. Single Arm Dumbbell Thrusters 50/35 (both arms) Dumbbell Facing Burpees -Rest 5 Minutes b/t sets then repeat starting with 1 Mile Run

WORKOUT STRATEGY:

· This workout you will run a mile then AMRAP DB single arm thrusters and DB facing burpees. As an example you will do, 2 DB single arm thrusters on the right arm, 2 DB single arm thrusters on the left arm, 2 DB facing burpees. Then, 4 single arm thrusters on the right arm, 4 single arm thrusters on the left arm, 4 dumbbell facing burpees. And so on!

· Eight minutes is a long time! Go out at a smooth pace!

· Reset the workout for the second amrap.

Accessory Work

5-10 Minute Meditation – focus on clearing your mind and paying attention to breath

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