15 August 2019

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Mobility
Calf S&F
Sweep
Straddle Side Reach

Metcon
A or B ...
C for those avoiding the run / row ...
D for those that can already run a sub 4hr marathon ...

A: 10k Run (Time)
B: 10k Row (Time)
C: 20k Bike (Time)
or
D: AMRAP-45
800m Run
1k Row
120 Double-Unders
2:00 of DU practice if not finished (or close) ... each round;

Warm-Down
easy run/bike/row
+ mobility as required ...
- calf
- hamstrings ....