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 | Mon, Aug 17Today |  |
| CARDIOCON 07-17-26 | WARM UP 08-17-26 | METCON 08-17-26 | WEIGHTLIFTING 08-17-26 |
CARDIOCON 07-17-26(Time, Rx2, Rx3) WARM UP Front to Back Leg Swing-10 reps ea/s Side to Side Leg Swing-10 reps ea/s Assisted Cossack Squat-10 reps Calf Stretch on Rig-30 secs ea/s --- 2x: Run-100 m Burpee-5 reps Step Over-10 reps Bike-200 m Burpee-5 reps Scap Pull-5 reps Jump Pull Up-5 reps ----- CARDIO Every 4 minutes x 4 sets: Run-400 m Burpee Box Over-10 reps REST w/ time remaining Into Every 4 minutes x 4 sets: C2 Bike-1000/900 m Burpee Pull Up-10 reps REST w/ time remaining Rx: 24''/20'' Rx2: 24''/20'' Step Overs, Burpee Jumping Pull Up Rx3: Burpee + 20''/16'' Step Overs, Burpee + Jumping Pull Up, 300 m Run, 900/800 m Bike MODWOD 1: 8 reps 20''/16'' Bodybuilder + Step Over, 8 reps Bodybuilder + Jumping Pull Up, Sub 300 m Run OR, 400/300 m Row MODWOD 2: Plate Step Overs, Sub 8 Bodybuilder to Box, 8 Ring Rows for Burpee Pull Up, Sub 200 m Run OR 400/300 m Row |
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