Warm up:600m easy jog into2 x 100m Strides*2 rounds for quality: 10 Alt. Cossack squats 10 Rocking push ups10 Alt. Lunges10 Hollow rocks5 Down ups*Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point.
Buy in: 1.2k Run 5 Rounds for time:20m KB Goblet walking lunges 24/16kg - 53/35lbs (2 x 10m)15 Down ups20 Sit-ups Cash out: 1.2k RunTime cap = 30 min
6 min EMOM: Min 1: Cat and Cow flow Min 2: Dead hangMin 3: Lying chest/pec stretch LMin 4: Lying chest/pec stretch RMin 5: Couch stretch LMin 6: Couch stretch R