readyrun

It's the time for run prep! Why do we train outside? Beyond wanting to give you the gift of general physical preparedness for everything in your life, we are getting ready for MEMORIAL DAY MURPH!

Stay tuned for more updates!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5min)

2. Rowing technique review (5 min)

3.”Killer Death Punch" for time:

  • 21 Cal Row
  • 800m Run
  • 15 Cal Row
  • 400m Run
  • 9 Cal Row
  • 200m Run
  • 9 Cal Row
  • 400m Run
  • 15 Cal Row
  • 800m Run
  • 21 Cal Row

LIII/ II: as rx’d LI: 21-15-9 Cal Row with 400m run in between each round. Rest as needed.

4. Cash-out: EOMOM 10

  • Even: 40m right arm farmers carry
  • Odd: 40m left arm farmers carry

*heavy, but focus is on core stability and positioning.

 

 

Have fun!