Run, Intervals

Warm Up 10 minutes

2 Minutes fast Pace
4 Minutes Jog

Repeat 6 rounds.

Squat Endurance
4 rounds, set every 1:30 (12 mins total)
1. 6 Back Squats
2. 3 Front Squats

Same weight for both movements

Contrast Strength

EMOM10
1. 12 Step Back Lunges
2. 5 High Box Jumps

Ran with Todd, Rhonda, and Sophie
38:16
9:34 miles
Felt really easy and had good breathing throughout.

OPTIONAL COOL DOWN
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Overhead Wall Stretch*
MIN 2 - Calf + Tib Raises
MIN 3 - Pigeon Pose**
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**RND 1 complete on one side, RND 2 switch.

Partnet workout (You go, I go)

Buy in: 400m med ball run (200m relay)

40-30-20-10
Calories ski/bike
Meters burpee broad jump
Meters sandbag walking lunge@30/20 kg

40-30-20-10
Calories row
V sit-up
Wall ball@9/6 kg

Buy in: 400m med ball run (200m relay)

Timecap : 35mins

Strict Chin Ups

6 x 4 Go Every 2:30

Use band if needed or Weights

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of shuttle run (7,5 m + 7,5 m)
90 s rest

Long Cardio with Midline

90-120 minutes, Ergos @ HR Zone 1-2
Every 10 Minutes Of:

15 GHDSU
10 GHD Back Extension

AMRAP10
-20/15cal row
-10 hand release burpee over rower
-20 wall ball

5min warm up bike (PK1-2)
*
5-4-3-2-1min machines
1) row
2) bike
3) ski/ or run
*
5min cool down bike (PK1-2)
Target HR zone - PK 1-2