Thursday, May 3rd

METCON:

2 Rounds For Time:

400 Meter Run 26 Hand Release Push-ups

400 Meter Run 26 Kettlebell Swings (53/35)

400 Meter Run 26 Sit-ups

400 Meter Run 26 Deadlifts (75/55)

400 Meter Run 26 Air Squats

400 Meter Run 26 Box Jumps (24/20)

Athletes will alternate between 400 meter runs and 26 reps of a movement.

Understanding that this is a longer workout, the movements performed are ones that can be quickly warmed up and taught. With 3 miles of running on top of the other movements.

If athletes are unable to run, complete one of the following: 28/20 Calorie Assault 500/400 Meter Row

With the majority of time spent running, we can focus our pacing efforts here. With the other work inside the gym included, athletes can run each 400 at a pace that they feel they would likely hold. While this may seem slow at the beginning, the consistency of this speed will make sense as overall time begins to add up. If the runs are paced correctly, you can expect the work inside to be completed quicker than each lap. Stay in the moment today. One step, one rep, one run at a time.