A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s workout is about maintaining a consistent pace for all rounds. All carries should be
light and able to be done UB. Find a pace on your run/row that you can sustain for the entire 30 minutes.
– Metcon: Today’s workout is about maintaining a consistent pace for all rounds. All carries should be
light and able to be done UB. Find a pace on your run/row that you can sustain for the entire 30 minutes.
B) Warm Up (3:00 – 25:00)
Run 400m
Row 300m
Then x 15 Minutes review:
– Rowing Technique
&
– Pose Running Drills
*This should build on what we worked on last Saturday.
Run 400m
Row 300m
Then x 15 Minutes review:
– Rowing Technique
&
– Pose Running Drills
*This should build on what we worked on last Saturday.
C) Metcon (25:00 – 55:00)
AMRAP 30
400m Run
400m Row
60s Light Front Rack Carry
60s Light Farmer Carry
*Alternate Option For Run/Row
2:00 of Bike
D) Extra Credit (55:00 – 60:00)
Seated Banded Lat Pulldowns x 75 Reps
Then,
5 Minutes of Parasympathetic Breathing