Run and Cals
Warm Up
General
Dynamic Lower and Upper body warm up
-into-
3 Rounds
100m Run
10m Bear crawl
10m Lunge walk
10 Cal On C2
Gymnastics and Accessory
Pull-ups
5 x 6-10 Reps
* can be weighted
Nordic Lowers
4 x 6-10 Reps
Workout
RX
Every 2 minutes:
200 Run
8/5 Calorie on C2*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
Round 1: 8/5 cals
Round 2: 10/7 cals
Round 3: 12/9 cals
Round 4: 14/11 cals
Round 5: 16/13 cals
Round 6: 18/15 cals
Round 7: Max Cals
Round 8: Max Cals
Alt Movement
Every 2 minutes (8 sets)
200m Run
8 Burpees
(Add 2 burpees each round for 6 rounds, then complete as many burpees as possible for rounds 7 and 8.
Cooldown
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)
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