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Week 2, Day 9

Baseline:

  1. Perfect stretch

  2. ROM drills

  3. 500 meter run

  4. 3 rounds

    1. 5x walking lunges each leg

    2. 10x push-ups

    3. 15x sit-ups

Work capacity:

AMRAP in 20 minutes

  1. 25 meter walking lunge (weighted)

  2. 10x burpees

  3. 25 meter walking lunge (weighted)

  4. 10x burpees

Durability:

  1. Yoga hip mobility drill or active stretch

  2. Hydrate and fuel within 30 minutes

  3. Journal post-training session

Earlier Event: November 19
Week 2, Day 8
Later Event: November 21
Week 2, Day 10 (ARD)