Sprints:

100m Run

Rest 30 seconds

500m Bike

Rest 1:00

200m Run

Rest 30 seconds

500m Bike

Rest 1:00

Run 300m

Rest 1:00

Bike 500m

Rest 2:00

Run 400m

Rest 1:00

Bike 500m

 

For Total Time

 

Metcon:

200 Double Unders

100 Shoulder-2-Overhead (75/53)

50 Toes-2-Bar

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post calories, time, and experiences to comments

 

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