Warm-up
Jumping jacks
High knees
Lateral hops (single leg)
Hamstring pulls (supine)
Pose running progression:
Slow leg lifts
Walking pace March
Jogging pace March
Falling v leaning drill
Forward/backward fall 90 sec
Metcon prep
200m run
100m carry
x10-8-6-4-2 RKBS Building to weight.
Metcon (Time)
800m Run
400m Goblet carry
100 RKBS
400M Goblet carry
8p0m run
*Run hard. It will set the tone for the remainer of the workout.
**Goblet carry does not allow for easy breathing. Use a weight that will limit you carry’s to 100-150m.
***RKBS should be heavier than the carry. Aim for 3-5 sets.