WARM UP
800 meter run
3 rounds:
10 lunges
10 air squats
10 kip swings
SKILL
5 x 400 meter run @ 80% effort
*Rest 1:00 between intervals
WORKOUT OF THE DAY
1 to 10 for time:
Barbell lunge right
Barbell lunge left
Back squat
Pull over + bar muscle up
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Bars must be taken from the ground. Pullover + bar muscle up must be done as a pairing. 20:00 time cap.