Friday, 10/15

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