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3xs:
200m Easy Jog or Row
5 Kipping Pull Up or Jumping Pull Up
8 No Push Burpees
10 Air Squats
Prime 1x:
250m Hard Row
4 CTB Pull Ups
4 Burpees
3 CTB Pull Ups
3 Burpees
150m Hard Row
Option 1:
For Time:
Buy In: 1000 meter Row
21-15-9: CTB Pull Up/Burpee
Cash Out: 1000 meter Row
Goal: Sub 12 min
Option 2: Run 10k
Notes: Make this what you want it to be today. It should be an opportunity to get outside, enjoy your fitness, and see your improvements from the past 10 weeks.
Option 1:
For Time:
Buy In: 750 meter Row
21-15-9: Jumping CTB Pull Up/Burpee
Cash Out: 750 meter Row
Option 2:
Run 5k
Option 1:
Buy In:800 meter Run
21-15-9: CTB Pull Up/Burpee
Cash Out: 800 meter Run
Goal: Sub 12 min
Option 2:
Run 5k or 10k
Option 1:
Buy In:800 meter Run
42-30-18:
Alt.V-Up
21-15-9:
Burpee
Cash Out: 800 meter Run
Goal: Sub 12 min
Option 2:
Option 2:
Run 5k or 10k
Accumulate 1/4 Turkish Get Up x 30 on each side
Childs Pose Stretch:
1-2min
Banded Lying Crossover Stretch:
1-2min per side
