Warm Up:
Med Ball Toss Warm-Up
Specific Warm-Up:
5 sets:
:20 run, row, bike, or ski
:10 rest
:20 run, row, bike, or ski
:20 rest
1-set:
200-m run or row or a 400-m bike
BENCHMARK WOD: 5K RUN or 10K BIKE
For time:
5k run or row or 10k bike
Intended Stimulus: 20-25 Minute
Intermediate:
Same as Rx
Beginner:
For distance:
On a 20:00 clock:
Run or row or bike
HOME WOD:
For time:
5k run or 10k bike
Movement scaling options:
Run, row, bike: reduce distance, partner max distance in 22:00
Partner option:
On a 22:00 clock with a partner:
Max distance run, row, or bike
Cool down:
Accumulate:
1:00 lacrosse ball foot roll/foot