Tuesday Endurance
Warm up
2 rounds of
400m run
5 down and ups
20 plate jumps
2x10m run
Then
2-3 rounds of
20 sec lats stretch
10 sec kipping in bar
1-5 pull ups
Skill/Strength
Prepare for metcon
Metcon
For time
200/180 calories row
*Break every 90 sec and complete 3 complex of 1 burpee to 1 toe to bar
L1: Assault bike 160/140 cals, 1 complex of 1 burpee + 1 T2B + 1 bar muscle up
L2:
L3: 180/150 calories, hanging knee raises
L4: 150/120 calories, Burpee to target