This is supposed to be the coolest day in a while so for those who are able we are going to run a little bit… If you can’t run but still want to build up that engine; swap the run for a bike or row.
Warm Up
Coaches Choice
Cardio Work/Aerobic base
3 rounds | rest 1:1 or Alt with a partner
Run 1 lap
Into
3 rounds|rest 1:1 or Alt with a partner
Run 1 lap
15 up downs
Into
3 rounds|rest 1:1 or Alt with a partner
Run 1 lap
15 up downs
5 burpees
1 lap runs may be subbed for 250 m row or 600m bike. Each person
T1: modify as needed
T2: as written
T3: sub final round burpees for Ring Muscle up 3/2
Strength Work
4 sets
10 Barbell Upright Rows
15 DB Hammer Curls
4 sets
10 Arnold Presses
15 DB Flys