9 September 2019

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

Mobility
Calf S&F
Sweep
Straddle Side Reach

Metcon
A or B ...
(what you need to work on ... or something different ...)
C for those avoiding the run / row ...
D for those that can already run a sub 4hr marathon ...
***
Your Cardiovascular Endurance will NOT get better if you keep avoiding it ...
Laps around the Plaza will allow you to work up to a "tolerable" distance
- see how far you can make it, you can go further than you realize, just do it ..

A: Max Effort 10k Run
B: Max Effort 10k Row
C: Max Effort 20k Bike (Airdyne / Assault)
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 ....