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10k Run

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Workout

Sunday, August 8th 2021

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
https://youtu.be/Ohyf69vbHbA

Metcon

A: 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.

Want to see some of these movements in action? Check out our .