19 May 2019

another enthusiastic FCCF run club outing …

another enthusiastic FCCF run club outing …

Warm-up
4 Rounds:
1 "lap" (~80') of Inversion Walking
8/side Lateral Step-Ups ("high")

Mobility
Trap S&F (ball)
Lat Smash / Distraction
Forearm S&F / Stretches
Calf S&F (KB / roller)
Quad S&F (bar / roller / ball)
Couch Stretch

Metcon
25 Kettlebell Swings (70/53#)
200m Run
25 Straight Arm Pull to Inverted Hang
200m Run
20 KB Swings
200m Run
20 Pull to Inverted Hang
200m Run
15 KB Swings
200m Run
15 Pull to Inverted Hang
200m Run
10 KB Swings
200m Run
10 Pull to Inverted Hang
***
Partner Option:
Run together, split reps as desired ...
Pull to Inverted Hang: try to keep everything as straight as possible, thighs to bar, no kipping;
Rx+= solo ...