Friday – April 30th, 2021

In Gym

  • 800m Run
  •   20 DB Thrusters 40’s/30’s (SRX 50’s/35’s)
  •   20 DB Box Box Step-ups
  • 600m Run
  •   15 DB Thrusters
  •   15 DB Box Box Step-ups
  • 400m Run
  •   10 DB Thrusters
  •   10 DB Box Box Step-ups
  • 200m Run
  •     5 DB Thrusters
  •     5 DB Box Box Step-ups
  • *30 minute Cap

At Home

Warm-up:

  • Alternating tabata
  • High Knees
  • Windmills

Mobility:

  • It’s Friday, spend 10 minutes working on the areas that need it.

Metcon:

  • 15 rounds
  • 15 Tuck Jumps
  • 10 V-ups