Partner Running Warm Up:
6 Minutes:
Partner 1 performs 100 jog while Partner 2 performs a movement:
1) Alternating Single-Leg Toe Touches
2) Elbow-to-Instep Stretch
3) Hamstring Scoop Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
Skill Work:
3 x 100m Jog
5 x 100m Jog
200m at Mile Pace
400m at Mile Pace
WOD:
For Time:
Run 1 Mile
Time: 8 Minutes
Loading: 1/5
Skill: 1/5
Volume: 3/5
Intermediate and Beginner:
Same as Rx
Limited Equipment:
4000/3200m C2 Bike
4500/3800m Assault/Echo Bike
2000m Row
1600m Ski
Movement scaling options:
Run: Distance, 15:00 Time Cap, Bike, Ski, Row
Cool down:
Accumulate:
50 Weighted GHD Hip Extensions
50 GHD Back Extensions
50 Banded Side Steps / Side
2 Sets:
30 Seconds Seated Straddle Stretch