22 August 2016

Article: Here's Every Mistake She Made During Her First Marathon

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

Mobility
Forearm S&F (ball)
Couch Stretch
Hamstring Warm-up (march, split bounce, side bounce)
Arm circles / hugs

Gymnastics
Alternating EMOM-10:
5-10 Kip Swing / T2B / K2E (10-30 sec Hang)
10-30 Sec Ring Support / L-Sit (Feet on box)

Metcon
50m Sprints:
2 x 50%
2 x 75%
2 x 100%

Weightlifting
Bear Complex (3-3-3-3-3)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press