10.20.2021
Nutrition 101 is tomorrow 6pm

Warm-up
100 m run, lunge, green band for hips, high knee, butt kickers – calf stretch
LET’S RUN!
800m Run (Time)
Max Effort 800m Run

rest 2 minutes
Hill 600 M for time (Time)
hill 600

rest 2 minutes
400m Run (Time)
Max Effort 400m Run
200 meter run (Time)
200 meter run for time
Metcon (AMRAP – Rounds and Reps)
4 xs
2:30 work 1 min rest
100 m run
10 Kettlebell Swings 53/35 (rx+ 70/53)
*Pick up where you left off*

Scale options: row instead of run, lighter KB 26/18
Metcon (Weight)
WEIGHTLIFTING CLASS
6 min emom 40%
3 clean pulls
2 high hang cleans
2 hang cleans
High-Hang Clean (3×2 60%)
Hang Clean (2×2 70%)
Power Clean (2×2 80%)
Clean (2×2 full 80%, 4×1 Full 80+%)