Thursday, 10/14
October 13, 2021
Saturday, 10/16
October 15, 2021
Warm Up
400 M Run
2×6 Alt T Push Ups+15 Band Good Mornings
400 M Run
2×6 Plank to Squat+12 Alt Dead Bugs
Prep (4 Minutes)
2×5 Dips+10 KB Swings
2×4 Alt Single Arm Devil Press+4 Alt Plank Rows
Met Con
For Time (27 Min Cap)
Run 800 M
15-12-9 Ring Dips
30-24-18 KB Swings (24/16)
Run 400 M
12-9-6 Alt Single DB Devil Press (50/35)
24-18-12 Alt Single Arm Plank Rows (50/35)
Run 800 M
Accessory Work
15 Band Hollow Hold Pull Overs
10 DB/KB Side Bends/side
