Menu
0 Comments

Sunday, August 8th 2021

Warm-up
A. General
3min 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

Metcon
10k Run (Time)
Max Effort 10k Run

TC: 50mins

Scaling options
Beginner
5Km run

Intermediate
8Km run

Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.