October 11, 2020

Sunday, October 11th 2020

Warm-up
A. General
400m Run
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Shoulder Hip Ext
3 x 20s on/10s Off

C. Specific
-50′ A skips
-50′ Run
-3-5 strict press/push-ups
-3-5 Pause front squats / air squats

Metcon
Metcon (Time)
5km Run
60 Hang clean to thrusters @ 115/75lbs

Time cap: 45mins

Cool down
Samsons Stretch
Downward dog into calf pedals

Take your time here, put on some relaxing music and enjoy the stretch.