Thursday
Metcon
Warm up
X 2-3
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 🙂
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
Outside workout will be at Marlborough HS track at 330 pm today!