Tuesday, August 25th, 2020

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Warm Up

Goblet/air Squat Hold (Light) 1min

Standing Straddle 1min

3 Rounds:

100m Run

10 R1: Scap Pulls R2: Kip Swings R3: Pullups (or bent over row w/ any object)

5 reps of:

Lunge + Lunge + Goblet squat (light or body weight) = 1 Rep

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Back Squat

Back Squat

6x2

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Outrun Me

For Time:

800m Run

21 C2B

21 Goblet Squats #70/53

600m Run

15 C2B

15 Goblet Squats #70/53

400m Run

9 C2B

9 Goblet Squats #70/53

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Cool Down

200m Walk

Pigeon Pose 1min/side

Child’s Pose on bench/box 1min/side

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Accessory

3-4 sets

8-12/side Banded RDL + single arm row

:30sec/side Single leg wall sit (or wall sit)