Sunday: 081317 (1-7)


Warm-up:
10 minute Easy Row
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

MetCon:
AMRAP 10:

5 Ring Dip
10 Overhead Walking Lunge (45/25#)
250m Row

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Cool-down:
10 minute Easy Row

Wednesday: 080917 (1-3)


Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

MetCon:
AMRAP 10:

200m Run
10 Ab-Wheel Rollout
10 Kettlebell Swing (53/35 Pood)

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Cool-down:
10 minute Easy Run

Friday: 070717 (1-5)


Warm-up:

MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR

AMRAP 20:
200m Run
5 Pullup
10 Pushup
15 Air Squat
Recover to 67% of HR

Cool down to 81% of Max HR – Recover to 67% HR

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Wednesday: 070517 (1-3)


Warm-up:

MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR

3 RFT:
10 Dumbbell Reverse Lunge 55/35#
10 Ab-Wheel Rollout
400m Run
Recover to 67% of HR

Cool down to 81% of Max HR – Recover to 67% HR

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