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Sunday, August 22nd 2021

Warm-up
A. General
400m Run
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Piked runners calf pedals
60s

C. Specific
-50′ A skips
-50′ Butt kicks + 50′ sprint
-3 Front rack elbow rotations + 5 Front squats + 5 push press

Metcon
Metcon (AMRAP – Reps)
Every 3 mins for 30mins, alternating between:
1- 20-30 Thrusters @ 75/55lbs
2- 400m Run

KG: 35/25:
Score: Total reps (thrusters)

Scaling options
Beginner
Every 3 mins for 30mins, alternating between:
1- 20-30 Thrusters @light
2- 200-400m Run

Intermediate
Every 3 mins for 30mins, alternating between:
1- 15-20 Thrusters @ 75/55lbs
2- 400m Run

Extra Accessory
Metcon
Easy 200m walk

Hip Cars
2 x 6/side