D9DE5A88-158C-4625-AF02-F051308BA007

Viernes 30 Julio

AC Met Con

Warm Up
AMRAP x 3:00
100m Run
200/150m Row
10 Alt. Lunges
-Rest :30-
AMRAP x 3:00
5 Single Ring Ring Rows
5 Scap Push-Ups + 2-3 Push-Ups
7 Air Squats

Extended Warm Up
2 SETS FOR QUALITY*
200m Run
into
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements

«BASELINE I»  WORKOUT

I. ON A 10:00 RUNNING CLOCK
Run 1 Mile then in Remaining Time Max Meters on Rower

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

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