Sunday RunDay
Warm-up
Metcon (Time)
Power Output!
Run 500m @80% of max output
rest 60s
Run 400m @85%
rest 60s
Run 300m @90%
rest 4 min
Repeat 2 more times
*Scaled/Silvers only do 2 rounds
Power Output!
Run 500m @80% of max output
rest 60s
Run 400m @85%
rest 60s
Run 300m @90%
rest 4 min
Repeat 2 more times
*Scaled/Silvers only do 2 rounds
20s heel to calf raise walks
20s heel drives
20s high knees
20s glute bridge
20s butt kicks