1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
1 Round
200m moderate pace
15 Hanging Knee Raises
100m hard pace
15 Air Squats
3) Energy Systems:
15-minute time block:
100,200,400,200,100m
*rest roughly as long as it takes you to complete each run
4) MetCon:
8 Rounds For Time:
5 Thrusters
5 Toes to Bar
*Pace: 7:00, Solid: 8:30 , Limit: 10:00
Beginner: 45/35, Lying Leg Raises
Intermediate: 75/55, Hanging Straight Leg Raises
Advanced: 95/65
Sport: 115/75