Friday, May 18th

A.

METCON:

20 Minute AMRAP: 200 Meter Run 3 Rounds of “Cindy”

“Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

If athletes are unable to run, they can substitute one of the following:

300m Row 14/10 Calorie Assault Bike

Athletes won’t have to break up the runs, but taking short breaks on the pull-ups and push-ups may be necessary to maintain later in the AMRAP. Two, even three sets on the upper body movements could be a good idea, even though athletes may be capable of pushing through more. It is better to take a break and complete quality reps than to grind through the last few of a set. This will also help them avoid excessive muscular fatigue early on, which is more difficult to come back from.

B.

MIDLINE CONDITIONING: Not For Time: 50-40-30-20-10: AbMat Sit-Ups Hip Extensions/Superman’s