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Thursday, September 30th 2021

Warm-up
A. General
800m Easy run, nose breathing
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg
1 min Hard run

B. Mobility
60sec Quadruped calf pedals

C. Specific
3 sets
50ft A skips + 50 ft butt kicks
50ft sprint*
*For some added fun in a class, you can try partner band resisted runs, they really encourage a forward lean and are just really fun to do.

Metcon
Metcon (Time)
3 rounds
800m Run
30 Push-ups
30 Weighted sit-ups 1×50/35lbs

KG: 22.5/15
Score: Time
TC: 22mins

Scaling options
Beginner
3 rounds
400m Run
30 Hand elevated or kneeling Push-ups
30 sit-ups

Intermediate
3 rounds
800m Run
20-30 Push-ups
30 weighted sit-ups @1×35/25 lbs

Extra Accessory
Metcon
4 sets
5 Strict TTB
60 sec/side side plank
Rest 30 sec