10.10.2020

1-Mile Run (Time)
Max Effort 1-Mile Run

flat mile then 4 minute rest
800m Run (Time)
Max Effort 800m Run

3 minute rest
400m Run (Time)
Max Effort 400m Run

2 minute rest
400m Run (Time)
Max Effort 400m Run
Metcon (AMRAP – Rounds and Reps)
3x –> 2 min work, 2 minute rest
12 DB Snatch
8 DB Push Ups –
alternate hands for both, 1 db for workout
30/20 (rx+) 50/35
PICK UP WHERE YOU LEFT OFF