2020/11/23
General Warm-Up
Warm-up
100m run
10 Scap retration push-ups
10 Walking lunges
100m Run
5 Push-ups
10 Air squats
100m Run
10 Scap retration push-ups
10 Walking lunges
100m Run
5 Push-ups
10 Air squats
100m Run
Metcon
Metcon (Time)
For time
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking lunges
400m Run
200 Squats
400m Run
150 Walking lunges
400m Run
100 Push-ups
400m Run
50 Burpees
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking lunges
400m Run
200 Squats
400m Run
150 Walking lunges
400m Run
100 Push-ups
400m Run
50 Burpees
Cool Down / Mobility
Warm-up
If time allows
1:30/1:30 Band pec and shoulder stretch
1:30/1:30 Couch stretch
1:30/1:30 Band pec and shoulder stretch
1:30/1:30 Couch stretch
*Use prone pec stretch if no band.