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Sunday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

On an 6:00 clock:
:30 row
100-m jog
10 walking lunge steps for distance
3 elbow instep + hamstring stretch/side

immediately into…

1 set:
400-m run

ROWING PREP FOR TEST
3 sets:
:15 row (sprint pace)
– Rest :15

Metcon
500m Row (Time)
1 set for time: 500-m row

Warm-up
Warm-up
AIR SQUAT PREP

1 set:
:20 air squat (slow pace)
– Rest :30-:40
:20 air squat (moderate pace)
– Rest :30-:40
:20 air squat (fast pace)
– Rest :30-:40
:20 air squat (fastest pace)

Metcon
Metcon (Time)
RX
4 rounds for time:
400/500-m row
50 air squats
400-m run

INTERMEDIATE
Same as Rx’d

BEGINNER
4 rounds for time:
200/250-m row
25 air squats
200-m run

INTENDED STIMULUS
18:00-25:00.
Runs and rows in 2:00-2:30 or less.
Finish first two rounds of squats in less than 1:00 to maintain the stimulus.
Simple, low-impact movements to recover from The Standard yesterday, but still space to move fast.

Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg

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