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