Thursday
No video today
Outside workout will be at Marlborough HS track at 330 pm today!

Metcon
Warm up
X 2-3

400 m build up
100 m walk
100’m slow jog
100 m fast jog
100 m fast run

1 round of Amrap

Dynamic stretch
Walking quad
Soldiers march
Hip cradle
Walking hamstring
Active Spider-Man

Metcon (AMRAP – Rounds and Reps)
With a continuos running clock
Extra time is rest 🙂

Min 0-8
1200 m run (hard)

Min 8-18
Amrap
10 push ups
5 squat thrusts
20 lunges

Min 20-28
1200 m run

Min 28-38
Amrap
10 push ups
5 squat thrusts
20 lunges

Min 40- finish
1200 m run

Modify distance as needed to finish in about 7 min or less

Lunges can be any way
In place
Forward, back
Jumping, walking

If can’t lunge do step up

Categories: W.O.D.