Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s Metcon should be done at 75% effort where all of your splits remain consistent.
– Strength: Today we’ll perform a superset of upper-body push/pull work as a finisher. All sets should be challenging.
B) Warm Up/Mobility (3:00 – 16:00)
8 Minutes of Dynamic Warm-up
Then spend 5 minutes reviewing the T2B
C) Prep (16:00 – 25:00)
2 Rounds of: 200m Row or Run 6 T2B
6 Burpees
Rest 60s.
D) Metcon (25:00 – 50:00)
5 Rounds of: 15 T2B
12 Burpees 400 Meter Row
Rest 60s.
L2: (Knee Lifts)
L1: (Sit-ups) (8 Burpees per round)
22:00 Cap
Score = total time.
*Alternate Scaling: 400m row = 400m Run
E) Upper (50:00 – 60:00)
1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.