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Saturday 06.29.2019

POSTED ON June 28, 2019

Saturday | 06.29.2019

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Warm Up:
50ft walking quad pull
50ft walking toe pull
:30 plank
6 half burpe
5 hips down push ups
x2-3 sets
 
Metcon: *You can perform on your own or with a partner. This will be a very long Metcon. prepare for it beyond 45-60min.
 
“Bert”
 
Level 1 (RX)
50 burpees
400m run
100 push ups
400m run
150 walking lunges
400m run
200 air squats
400m run
150 walking lunges
400m run
100 push ups
400m run
50 burpees
For Time
Level 2 (Intermediate)
30 burpees
400m run
75 hand release push ups
400m run
100 walking lunges
400m run
125 air squats
400m run
100 walking lunges
400m run
75 hand release push ups
400m run
30 burpees
 
Level 3 (Beginner)
30 burpees
200m run
75 hand release push up from knees
200m run
100 walking lunges
200m run
125 air squats
200m run
100 walking lunges
200m run
75 hand release push ups from knees
200m run
30 burpees
For Time
 
Cool Down: 10min for quality
1min forward fold
1min pigeon L/R
5/5 bottom of squat thorax rotation

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