Friday, 10/30
October 29, 2020
Programming Preview: Week of 11/2
November 1, 2020

Warm Up

3 Rounds

20 Jumping Jacks

5 Inchworms to Plank 

20 Mountain Climbers 

5 Plank to Squat

then

Run 400m

Prep (6 minutes)

Row or Bike 1 Minute (easy)+5 Burpees

Row or Bike 1 Minute (moderate)+5 Burpees w/ lateral hop

Row or Bike 1 Minute (fast)+5 Burpees to target

Met Con

For Time (30 Minute Cap) 

Run 1 Mile

50 Burpees with a lateral hop over rower (or a barbell if using the bike)

Row 2000/1600m or Bike 100/75 Calories 

50 Burpees to 6” Target 

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