Wednesday – October 21st, 2020

In Gym

Strength:

  • 3×16 DB Side Extensions
  • 3×8 Barbell Single Leg RDL’s

Metcon:

  • Row 500m
  • 5 Power Cleans 155/105
  • Row 400m
  • 4 Power Cleans 185/125
  • Row 300m
  • 3 Power Cleans 205/135
  • Row 200m
  • 2 Power Cleans 225/155
  • Row 100m
  • 1 Power Cleans 245/175

At Home

Warm Up:

  • :30 Butt Kicks
  • :30 High Knees
  • :30 Lunge & Twist
  • :30 Toe Walk
  • :30 Heel Walk

Mobility:

  • 1:00 Runners Stretch / side
  • 1:00 Calfs / side

Metcon:

  • 800m Run
  • 15 Squats holding Heaviest Object Available
  • 600m Run
  • 15 Squats holding Heaviest Object Available
  • 400m Run
  • 15 Squats holding Heaviest Object Available
  • 200m Run
  • 15 Squats holding Heaviest Object Available