Box Brief:
July 4th Holiday Hours
Click Here
https://bit.ly/2tiD7x8
Warm-up
Quick stretch
Then:
coach led 400 m run
Then:
coach led 400 m run
Metcon
4 Rounds: (30:00 CAP)
400m fast paced run
20 Balls Slams
40 Air Squats
20 barbell bent over row
400m fast paced run
20 Balls Slams
40 Air Squats
20 barbell bent over row
*Rest :90 sec Between Rounds
Intent:
Longer grind today with some built in Rest. A great goal for today would be to increase your pace as you work through the round. Meaning that your Run is 75%, ball slams at 80%, air squats at 85%, and by the time you finish the round you’re around 90% and then ready for a 2:00 recovery break to get back down to the 75% range. Choose an empty or lightly loaded barbell, should be challenging but done unbroken or two sets.
Longer grind today with some built in Rest. A great goal for today would be to increase your pace as you work through the round. Meaning that your Run is 75%, ball slams at 80%, air squats at 85%, and by the time you finish the round you’re around 90% and then ready for a 2:00 recovery break to get back down to the 75% range. Choose an empty or lightly loaded barbell, should be challenging but done unbroken or two sets.