Tuesday 7th April
Join us for our online Solidarity competition while we are all stuck inside – it's free!  https://competitioncorner.net/events/3777/register

Warm-up
3 Rounds

30 seconds fast feet
20 Air squats
30 seconds high knees
10 Burpees
30 seconds High heels
6 Archer pushups

Metcon (Time)
5RFT:
400m run
16x DB Thrusters OR 16x Jumping Squats to Tuck Jump (no weight)

*Silvers:
5 RFT:
200m run OR 60s Fast Feet
12x DB Thrusters OR 20x Air Squats

Finisher – 4×10 single leg calf raises with control on eccentric

Welcome to a world of burning legs, a workout with nowhere to hide, what joy. For the 400m run you should all have an appropriate app by now that lets you measure the distance, in fact most of you should have an approved route, somewhere you know is 400m or thereabouts, a lot of you are probably realising that the CFG block run is not 400m and so when this all gets back to normal, sometime around 2035, I shall expect to hear far fewer running based complaints. If you live in a flat, are unable to run or are sick of the local junkies chasing you then the scale for the run will be 2 minutes of air squats or 65, whichever comes first, this will be far, far worse than running. You’re welcome.
For the thruster if you have only 1 DB or KB then you can do 8 with one hand and then 8 with the other, likewise you could do this with a bag filled with water bottles, lead shot or lemmings.

The finisher is some good rehab/prehab for your calves and for your Achilles tendon, if you bring your toes to the edge of a step, come up onto your tip toe and then slowly lower your heel as low as it will go, 5-10 seconds on the eccentric should suffice. Do all the reps on 1 leg before progressing to the other.