9.15.2022
Warm-up
[3-15:00]
200m jog
2:00 row
2:00 bike
+
5:00 at warm up pace
10 knuckle drags
10 air squats
10 jumping jacks
10 burpees
Metcon
[15-50:00]
Metcon (Time)
For Time @ Easily SUSTAINABLE pace (30:00 Time Cap)
800m run
1200/1000m row
75/65 cal bike
400m run
600m/500m row
50/40 cal bike
CC: PACER/SUSTAIN
Pacing practice today! Try to hold same pace on back half of workout as the front half
Recovery/Endurance Builder
[50-60:00]
EMOM 5:00
15s max rep barbell hang power clean + 45s easy reps w/ PVC Pipe
+
3-5:00 easy jog
+
2 Rounds Through / Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
