Wednesday 03/03/2021

720 Athletics – Sport or Performance

View Public Whiteboard

Warm-up

400m run

50ft bear crawl

50ft reverse bear crawl

50ft Frankenstein walks

50ft walking toe touches

Strength

3 sets:

8/8 Front Rack Barbell step ups (start at 30% FS weight and build over sets)

8 Barbell Roll Outs

15 Superman with 1s pause at the top

15 min Time Cap

Metcon

Metcon (Time)

Run 800m

-straight into-

Five rounds:

15 Pull-ups

10 Push-Jerks (95/65)
17 Minutes Time Cap

Performance

Metcon (Time)

Run 800m

-straight into-

5 rounds of:

15 Jumping Pull Ups/ Ring rows

10 Push Ups
17 Minutes Time Cap