Tuesday
Warm-up
Warm-up
2 SETS (7:00 CAP)
100m Run
10/10 Leg Swings
8 Samson Lunges
8 Good Mornings
10 Dead Bugs
100m Run
10/10 Leg Swings
8 Samson Lunges
8 Good Mornings
10 Dead Bugs
Into…
2 SETS
200m Run
5 Lunge + Lunge + Air Squat
10 Plate Ground to Overhead
10 Alt. V-Ups
Workout
Metcon (Time)
FOR TIME
800m Run
50 Walking Lunges
50 Sit-Ups
200m Run
50 Up-Down Box Step-Overs (24/20)
200m Run
50 Sit-Ups
50 Walking Lunges
800m Run
800m Run
50 Walking Lunges
50 Sit-Ups
200m Run
50 Up-Down Box Step-Overs (24/20)
200m Run
50 Sit-Ups
50 Walking Lunges
800m Run
(Score is Time)
Finisher
Metcon
2-3 SETS FOR QUALITY*
1:00 Elbow Plank
:30 Left Side Plank
:30 Right Side Plank
1:00 Elbow Plank
1:00 Elbow Plank
:30 Left Side Plank
:30 Right Side Plank
1:00 Elbow Plank
*Must be performed unbroken. Lower times as needed.
-Rest as Needed b/t Sets-
(No Measure)
