Wednesday, 10/21

Warm-Up
3 Rounds of
20 Jumping Jacks
10 Spider Lunges
20 Mountain Climbers
10 Alt single Leg Bird Pickers

Met-Con
Once through for time:

Run 400 M
40 Push-ups
40 KB Swings

Run 400 M
30 Push-ups
30 KB Swings

Run 400 M
20 Push-ups
20 KB Swings

Run 400 M
10 Push-ups
10 KB Swings

RX: complete full number of pushups before going on to swings
Scale 1: break up reps between runs as desired
Scale 2: break up reps as desired, and scale push-ups to 1/2 volume w/ hands on box or bar

Cool Down
Band Hamstring Series (3min/side, 1min/pos’n)