9.15.22
Metcon
Dynamic back & fourth for 25ft of:
1. Ankle Circuit: walk on heels, walk on toes, heels heels toes toes walk, heels jog, toes jog
2. Skip Down and Back
3. Lateral Jog, Karaoke, Broad Jumps
4. Open the Gate, Close the Gate
5. 3 x 25ft down and back shuttles – building speed on each100m
6. 200m Run
1. Ankle Circuit: walk on heels, walk on toes, heels heels toes toes walk, heels jog, toes jog
2. Skip Down and Back
3. Lateral Jog, Karaoke, Broad Jumps
4. Open the Gate, Close the Gate
5. 3 x 25ft down and back shuttles – building speed on each100m
6. 200m Run
1-Mile Run (Time)
Max Effort 1-Mile Run
If raining or unable to run then scal to 2000m Row
Metcon
EMOM x 10 mins:
1. 45 secs Max Effort Legless Rope Climb / Rope Climb / Strict Pull Ups / Ring Rows
2. 20 DB Anchored Sit Ups
1. 45 secs Max Effort Legless Rope Climb / Rope Climb / Strict Pull Ups / Ring Rows
2. 20 DB Anchored Sit Ups
Directly into:
EMOM x 10 mins:
1. 15 Banded Triceps Extensions
2. 12 DB Biceps Curls (T2120)
