Friday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Flutter kicks
:10 Rest
:20 8 Glute bridges
1 set:
:45 inchworm + push-ups
400-m run
BACK SQUAT REVIEW | 3:00
2 sets:
8-10 back squats (empty bar)
BACK SQUAT BUILDUP | 4:00
1 set:
15 back squats (light)
10 back squats (workout weight)
– Rest 1:00-1:30 between sets.
Metcon
Manion (Time)
RX 40.00 CAP
7 rounds for time:
400-m run
29 back squats (95/135 lb)
7 rounds for time:
400-m run
29 back squats (95/135 lb)
INTERMEDIATE
7 rounds for time:
400-m run
29 back squats (65/95 lb)
BEGINNER
5 rounds for time:
200-m run
15 back squats (35/45 lb)
Cool Down
Accumulate:
1:00 pigeon stretch/side
1:00 couch stretch /side
1:00 pigeon stretch/side
1:00 couch stretch /side
Finish the first 3 rounds in under 5:00 each.
Spend no more than 2:15 on the run.
Complete each round of squats in 1-2 sets.
Load on the squats should feel light to moderate.
Long, grindy workout that requires mental grit.