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Sunday, August 1st 2021

Warm-up
A. General
800m Easy Run, nose breathing

B. Mobility
60sec Quadruped calf pedals

C. Specific
ABC drills 50ft x 2 on each

Metcon
Metcon (Time)
10 rounds
400m Run
25m Burpee broad jumps
25m walking lunges

Score: Time
TC: 45mins

Scaling options
Beginner
8-10 rounds
200m Run
15m Burpee broad jumps
15m walking lunges

Intermediate
8-10 rounds
400m Run
25m Burpee broad jumps
25m walking lunges

Extra Accessory
Metcon
3 rounds
20 Glute bridge
20 Toes touches feet on bench

Just move here. Perform quality reps and feel every contraction.