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Week 1, Day 3

Baseline:

  1. Perfect stretch.

  2. ROM and running drills.

  3. 3 rounds - 200m run, 10x air squats, 10x arm circles (10 forward & 10 Backward.

Strength:

  1. Back Squat (5 reps x 5 sets with #45 bar, light load)

Work capacity:

Baseline for time completed.

  1. 500m row

  2. 20x air squats

  3. 30x sit-ups

  4. 20x push-ups

  5. 10x pull-ups (if you are unable to do a pull-up use rubber band assist).

Durability:

  1. Stretching for flexibility 10 minutes.

  2. Hydrate and fuel within 30 minutes.

  3. Journal post-journal session.

Earlier Event: November 2
Week 0, Day 2
Later Event: November 13
Week 1, Day 4