October 18, 2020

Sunday, October 18th 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
3 sets
– A skips + 50ft sprint
– Butt kicks + 50ft sprint
– 200m Hips only rowing or legs only bike or arms only ski

Metcon
Metcon (6 Rounds for reps)
Every 5 minutes for 30 minutes, perform:
20 Cal Bike/Row/Ski
400m Run
12-15 Burpees

@RPE 8/10

Cool down
Easy 5 minute jog or Bike