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 | Wed, Apr 15Today |  |
 | Happy Birthday: Ryan Pow |
| CARDIOCON 04-15-26 | WARM UP 04-15-26 | WEIGHTLIFTING 04-15-26 | METCON 04-15-26 |
CARDIOCON 04-15-26(Time, Rx2, Rx3) WARM UP Jog-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m per side High Knees-20 m Butt Kickers-20 m --- Front to Back Leg Swing-10 reps per side Side to Side Leg Swing-10 reps per side Calf Stretch on Rig-30 secs per side CARDIO 5 Rounds For Time: 200 m Run 200 m Row 400 m Bike 200 m Ski Goal: Sub 20, CAP 25 minutes Rx-Rx3-as written MODWOD 1: Sub 150 m MODWOD 2: Sub 150 m, 4 Rounds
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The 4-1-1
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