Warm-up
Straight Through:
50 Bar Facing Burpees
100m Heavy Farmers Carry
Stretch: Pigeon Pose 2:00/side
Strength (Accessory):
Back Rack Lunges
5×10
Should be Heavy/Unbroken
LITE = Use DBs in Front Rack.
Metcon:
RX
For Time:
21-15-9
Calories on Rower or Bike or Ski
Ring Dips
Deadlift 185/135lbs
SCALED/LITE = Push-ups, Double KB Deadlift or Lighter Deadlift
Side Work:
“Perfect Pace”
Run 800m x 5
Rest 3:00
Hold 1 Mile PR Pace
*More Options:
Less intervals
Your goal should be to finish each run within a couple seconds of each other. You are developing the ability to pace based on feel.