No more Trail runs this fall! We will pick back up in the Spring!
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Weightlifting
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 2 Minutes between sets
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 2 Minutes between sets
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Metcon
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees
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Day 4: Oblique Challenge
Rest Day