Wednesday, 10/6
October 5, 2021
Friday, 10/8
October 7, 2021
Warm Up
400 M Run
2×5 Hanging Scap Retractions+10 Alt Samson Lunges+30 Single Skips
400 M Run
1×5 Kip Swings+10 Alt DB FR Lunges+ 20 Double Unders
1×5 Knees to Chest+10 Alt DB FR Lunges+ 20 Double Unders
1×3-5 Toes to Bar
Met Con
4 Rounds for time (26 min cap)
Run 400 M
15 Toes to Bar
20 Alt DB FR Lunges (50/35s, RX+ 24/16 KBs)
60 Double Unders
Scale Run to .7 bike
3 Rounds NFT
5 Prone Plate Retract and Press
5-10 Single Leg Calf Raises with negative/side
10-15 DB Wrist Extensions
