Tuesday, August 8th 2022

WARM UP

300m Jog

into

2 Sets

:30 Plank

:30 Superman

:20 Star Plank (L)

:20 Star Plank (R)

then,

50m Farmer Carry

50m KB FR Carry @ lighter weight than metcon

then

Build to workout clean weight

GET FIT

“The Capitol Variation”

-For Time:

-20 Power Cleans (165/115)(Rx+205/135)

2 Mile Run

-200m Farmer Carry (53/35) (Rx+70/53)

-200m KB Front Rack Carry (53/35) (Rx+70/53)

35 Minute Time Cap

RECOVERY

2:00 Seated Straddle on Wall

1:00 Forearm Stretch

Foam Roll Lower Back and Glutes