PERFORMANCE
Warm-Up.
One set of:
Run 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Dumbbell Goblet Squat x 10 reps
Then…
A.
“Gravy Train”
In teams of two, complete three rounds for time of:
800 Meter Run (together)
Partner 1 = 30 Pull-Ups
Partner 2 = 15 Hang Squat Cleans (135/95 lbs)
Partner 1 = 15 Hang Squat Cleans (135/95 lbs)
Partner 2 = 30 Pull-Ups
Partners will run together and cannot move to their first task until both partners have completed the 800 meter run and may not move to the second task until both partners have completed the first task.
27:47 Rx solo
I got a workout in while my daughter had her xc practice.
100 pushups
5k run
31:32
The run was slow and hard this morning.
I don’t have partner so I did:
3 rounds:
800m run
15 hang squat cleans (scaled 50kg)
30 pull-ups
38:25 minutes