Your METCON today is designed to allow you adequate time for rest, don’t hold back, it’s essentially only 800m of running in 20min, if you aren’t going big, go home.
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Strength:
Glute Bridge 10/10/8/8
KB SL RDL 12/12/10/10
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METCON:
Every 4min for 20min AFAP
200m Run + 40x Air Squat + 20x Push Up
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Conditioning:
15x100m Hill Sprints + Backwards Walk Down