WHITEBOARD BRIEF

– Metcon: Our conditioning workout today should be a nice recovery piece after the last two days of training. NOTE this is NOT a partner workout. Prioritize efficient breathing (nasal if possible) and good movement. The core Tabata at the end of the session should not be underestimated.

5 ROUNDS FOR TIME

30 Double Unders
200 Meter Run
20 Ring Rows
2 Turkish Get-ups each (53, 35)
100 Meter Farmer Carry (53, 35)
– Goal: Sustainable pace, even split times, nasal breathing throughout.

Rx+: (70, 53) (Elevated Ring Rows) (add a 20ft Handstand Walk at the end of each round)
L3: (44, 26)
L2: (35, 20)
L1: (26, Dumbbell 15) (Single Unders)
TIME CAP = 25:00

SIDE PLANK CRUNCH

One full Tabata, i.e. 4 sets each side. Hold top position Side Plank as “rest”