Warm-up/Primer:
For Time:
2k bike or 1500m Row
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 Air Squats).
Stretch: 2:00 Saddle Pose
Strength:
4 Rounds:
200m Farmers Carry AHAP (Use KB or DB)
Rest 90 seconds
Metcon:
RX
For Time:
21-15-9
Box Jump Overs 24/20″
Thrusters 95/65lbs (RX+ = 115/75)
Calories on Bike or Rower
LITE= Use DBs for Thrusters.
Side Work
“Perfect Pace”
Run 400m x 5
Rest 2:00
*Hold 1 mile PR Pace throughout
