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Wednesday

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

"Tabata " Core Alternate 4 Sets of :30-:15
:30 BP Russian twist
:15 Rest
:30 Bird dog /alternating

1 set:
50-ft shuttle run
50-ft high knees
50-ft butt kicks
50-ft broad jump
50-ft walking lunge
50-ft spiderman stretch
50-ft bear crawl
50-ft high knees
50-ft crab walk

EARN IT RUN
1 set:
200-m run

Metcon
Metcon (Time)
RX
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run

INTERMEDIATE
Same as Rx’d

BEGINNER
Every 5:00 x 3 rounds:
400-m run
then…
Every 3:00 x 5 rounds:
200-m run

INTENDED STIMULUS
Aerobic-based workout that teaches athletes how to pace appropriately.
Finish the 800-m runs in 3:30-4:30.
Finish the 400-m runs to 1:30-2:30.
Rest with any remaining time in the 5:00 or 3:00 clock.
Athletes should have at least :30 to rest before starting the next interval.

Finisher
Metcon (Weight)
Extra Credit
20 rep Back squat or Goblet squat Unbroken

Athletes choice of weight that can complete 20 reps

Cool Down
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch
:30 couch stretch / side
:30 pigeon / side

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