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Sunday, August 15th 2021

Warm-up
A. General
3min Easy run
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg

B. Mobility
Standing straddle forward fold 60s
Standing quad pull 30s/30s
-Squeeze the glute to increase hip flexor range

C. Specific
ABC drills 50ft x 2 on each

Metcon
Metcon (Time)
6 rounds
2min Elbow Side Plank hold
800m Run

Rest 2mins

Score: Total time
TC: 35mins

Scaling options
Beginner
1 min Plank hold on both hands
400-800m run

Intermediate
As Written

Cool down
3-4 minutes on bike or rower

Lower Body Flow