Events for December 2022

Tuesday, 3/29
March 28, 2016
Base Camp, 4/2/2016
March 30, 2016

IMG_0600

Warm-Up
2 Rounds of
20 Jumping Jacks
5 Pause Squats
20 Mountain Climbers
5 Squats
20 Split Jacks
5 Plank to Squats
20 High Knees in Place
5 Jump Squats

Met-Con
Once through:

Run 400 @ 7RPE*
40 Squats
5 Burpees

Rest 2 minutes

Run 400 @ 8RPE
30 Squats
10 Burpees

Rest 2 minutes

Run 400 @ 9RPE
20 Squats
15 Burpees

Rest 2 minutes

Run 400 @ 9RPE
10 Squats
20 Burpees

Immediately after last Burpee:
Jog 200 M at 7 RPE
Walk 200 M

*Use RPE (Rate of Perceived Exertion) to ease into running. Think about 7 as running at a moderate pace, 8 Should be challenging but sustainable pace for 400 M, 9 is as hard as viable without slowing down.

Cool Down
2 Minutes death Stretch/side (1:00 low/ 1:00 high)
1 Minute Calf Stretch/side

 

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