Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
SQUAT - front or back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%
Overhead Squat
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today
Metcon
4rft
200m run
12-9-6-3
Hang Squat Snatch
25DUs
add weight each rd
RX:
95/65
105/75
115/85
125/95
RX+:
add 20lbs
RX++:
add 40lbs
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)"
