NOTES ABOUT TODAY’S TRAINING

– Metcon: Long conditioning piece with bits of local fatigue training and aerobic power. Find a pace that you can sustain for the duration – expect this to take 20+ minutes.

CONDITIONING

For time:
400 Meter Run
100 DB Renegade Rows (Light) (total reps)
800 Meter Run
100 Push-ups (or Box Push-ups)
1200 Meter Run
100 Air Squats
1 Mile Run
100 Abmat Sit-ups
*30:00 Time Cap

L1: (50 Reps per movement) (Scale Running distance if needed)

Alternate Option (male/female):
Row 500/400m, 1000/800m, 1500/1200m, 2000/1600m
Bike 1200/800m, 2400/1600m, 3600/2400m, 4800/3200m

EXTRA CREDIT

DB Biceps Curls 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.