Warm-up:
Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)
Weightlifting:
Hang Power Snatch: Find 1RM
DE Upper:
Speed Bench (Bands Down): 40%x3x10
MetCon:
3 RFT:
Pullup
Reverse Lunge
AB Circuit
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Warm-up:
Warm-up:
10 Minute Easy Run
MetCon:
Weightlifting: Deadlift (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Reverse Lunge
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Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Warm-up:
Warm-up:
10 Minute Easy Run
MetCon:
Gymnastic: Reverse Lunge (Find 10RM)
Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Warm-up:
Warm-up:
10 minute Easy Run
Gymnastic/Weightlifting:
MetCon:
3 RFT:
10-30 Pushup
10 Reverse Lunge (75% of 1RM)
Post time comments:
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Warm-up:
Strength:
Reverse Lunge (each leg): Work up to x10 (5 each leg) @9 RPE
MetCon:
5 RFT:
5 Strict Pullup
10 (5 each leg) Reverse Lunge (Use 90% of above)
800m Run
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