Warm-up
Group Run!
Accumulate 800 meters.
Stop Every 45 seconds perform 10 reps of any coach choice.
Maintain a pace all can keep up.
Accumulate 800 meters.
Stop Every 45 seconds perform 10 reps of any coach choice.
Maintain a pace all can keep up.
Gymnastics
Introduce ring Dips
Follow this list
1- Hold weight on boxes
2- hold weight on parallettes
3- Shoot throughs on boxes
4- box dips
5- Hold weight on rings
6- Ring Dip attempts
Follow this list
1- Hold weight on boxes
2- hold weight on parallettes
3- Shoot throughs on boxes
4- box dips
5- Hold weight on rings
6- Ring Dip attempts
Metcon (Time)
500 m row
30 sit ups
30 lunges
500 m row
22 sit ups
22 lunges
500 m row
10 sit ups
10 lunges
500 m row
30 sit ups
30 lunges
500 m row
22 sit ups
22 lunges
500 m row
10 sit ups
10 lunges
500 m row