Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Pushups
Ring Rows
1600m Run
Dips
Pullups
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Pushups
Ring Rows
1600m Run
Dips
Pullups
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Step-Ups
Single Leg Glute Bridges
1600m Run
Situps
Hip Extensions
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Pushups
Ring Rows
1600m Run
Dips
Pullups
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Step-Ups
Single Leg Glute Bridges
1600m Run
Situps
Hip Extensions
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Glute Hamstring Raises
Pushups
1600m Run
Ring Rows
Situps
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Air Squats
Glute Hamstring Raises
1600m Run
Pushups
Ring Rows
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
800m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Glute Hamstring Raises
Reverse Lunges
1600m Run
(Recover to 75% before and after each run)
Cool-Down:
800m Easy Run
Static Stretching
Post total time to comments:
Warm-up:
800m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Back Extensions
GHD Situps
1600m Run
(Recover to 75% before and after each run)
Cool-Down:
800m Easy Run
Static Stretching
Post total time to comments:
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 RFT:
1600m Run
Situps
Post time to comments:
Cool-Down:
Static Stretching
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
3 RFT:
Air Squats
1600m Run
Post time to comments:
Cool-Down:
Static Stretching