[RCC Plan] Week 36 – 2020

DAY 1

Warm Up

5 Rounds
20 Plate Hops
30 Squats
5 Up and Down
20 High Knees

Time Cap 20:00

Metcon – For time –

3 Rounds
250m Easy
500m Moderate
125m Fast
250m Moderate
125m Sprint
200m Moderate

Rest 02:00 After Each Round

DAY 2

Warm Up

3 Rounds
Run 300m
10 Push Ups
5 Kipping

Time Cap 09:00

Metcon – For time –

8 Rounds

10 Burpees Box Jump Over
4 Reps Deadlift 80% 1RM
10 Push Ups

Target Time for each Rounds 2:30
Wait new round with rest.

Time Cap 03:00
New round start every 03:00

DAY 3

Warm Up

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Anthony Deghilage
@anthony.degh