Sunday July 16, 2023

“It takes 20 years to build a reputation and five minutes to ruin it. If you think about that, you’ll do things differently.” —Warren Buffett

Warm Up: 
1 set:
:10 bunny hops in place
25-ft bunny hop
:10 high knees in place
25-ft high knees
:10 butt kickers in place
25-ft butt kickers

Specific Warm-Up:
2-3 sets:
25-ft banded partner run

2 sets:
200-m run
– Rest :30 between sets.

6 rounds for time:
Run 400 m
– Rest 3:00 between rounds.

Same as Rx

6 rounds for time:
Run 200 m
– Rest 3:00 between rounds.

Movement scaling options:
Run: Distance, row, ski, or C2 bike, or air bike

Alternate Workout:
Location limitations:
8 rounds for time:
Run, bike, row, or ski
– Rest 1:30 between rounds, see running substitutions for distance.

Post-Workout Skill Work: 
50 GHD hip extensions