Saturday, September 30th 2023

WARM UP – rower

200m Run

300m Row

200m Run

MOVEMENT/MOBILITY – rings

20 low pogo hops

10 high pogo hops

10 heel to toe rocks

:30 crossbody shoulder stretch / side

:30 overhead tricep stretch / side

:20 calf stretch / side

:30 spiderman stretch / side

2x

:20 split squat iso hold / side w/ knee 1″ off ground

10 scorpions

10 ring rows

METCON

For Time:

800m Run

50 Walking lunges (Bodyweight)

1k Row/Ski

30 Push ups

20 Strict Pull ups

30 Push ups

1K Row/Ski

50 Walking Lunges

800m Run

Longer workout, meant to find a steady pace and sustain.

Scale – Pushups to a box and Pull-Ups to banded

(34min CAP)