Monday 9/12
Warm Up
12 Spider Man Lunges
20 Leg Swings
12 Lunge with Twist
2 Rounds
25 Doubles/ Singles
100m Run
10 Burpees
:15 Skill
Core Tabata
8 Rounds (4 min total)
20 seconds of work with 10 seconds of rest, alternating movements each round.
Hollow Hold
Superman


:25 WOD
On a 30 min clock
0:00-15:00
Every 5 Minutes Perform:
400m Run
30/25 Cal Bike
15:00-30:00
Every 5 Minutes Perform:
30/25 Cal Bike
400m Run
Target Score – 4 min per round

Scaling:

• Run: Reduce distance if the run will take more than 2:30 in any round
• AirBike: Should not exceed 1:45 to complete in any round. Row 400m
  or 20 Burpees if AirBike logistics are an issue.
  Coach Focus: The goal for today’s 6 intervals is for your athlete to push
  each round without sacrificing later rounds due to poor pacing. Each
  round should allow for a minimum of 1 minute of rest, where most
  athletes will have between :60 and :90 of rest per round. If class logistics
  are an issue, consider having 1/2 the class start running first, and the
  other half biking first. One note about the flip-flop for larger classes is
  that coaches will need to be very aware of the partners, ensuring that the
  will complete each movement of the round in approximately the same
  amount of time.

:55 Cool Down
Lizard
Pigeon