Monday 11/20/17

metcons group of 4.jpg

Warm-up:

200 m Run, Rest :30

400m Run, Rest 1:00

200m Run

Stretch:

Quad, Calf, Shoulder on wall, Runner’s stretch, Piriformis stretch,

Strength:

Tall Clean

https://www.youtube.com/watch?v=YhGbp1wp8Ls

4x4

Cluster

https://www.youtube.com/watch?v=plCzO45g9nc

3 x 7

*do not drop the bar

Conditioning:

Decreasing Ladder by 5 reps

Start at 30

Air Squats

Sit-ups

Push-ups