Saturday November 2nd

If you are going through 20.4 for the first time or for a redo remember you have from 8-10 to get the workout done. Past 10am the class will have priority to the floor. At 9am ,mobility will also have priority of a section.

8am-Endurance. Tis the season to practice for the Turkey Sandwich 5 run. Going for distance today
Beg-Run/walk (minute on minute off) for 30 minutes
INt- Run 30 minutes slow
RX-Run 45 minutes or 5 miles, which ever you hit first.

9am Mobility

Warm up:
5 Minute (800m)-Bike-Row
3 Rounds
7 PVC Pass Throughs
7 PVC Overhead Squats
7 Pull-ups or Ring Rows
7 Push-Ups
2 Turkish Get-Ups Right arm (video posted below)
2 Turkish Get-Ups Left arm

10 Rounds
1 Rope Climb or Any Progression -3 Low Rope Pulls
10 Burpees
15/10 Row Calories
Rest 3 Mins Between Each Round.
–COACHES NOTES: When doing the workout decide on a rope climb method that will keep your rounds at about 1:15 or less with all of the other movements within it. Keep in mind you will have those 3 whole minutes to rest and get yourself set for the next round so try to keep the movements unbroken or with SHORT rest between and under 3 minutes.–

Partner Option:
10 rounds
2 Rope Climbs
20 Burpees
30/20 Row Calories
Rest 3 Minutes Between Each Round

**Optional Accessory Work**
Option 1-
For quality: Build to a 5 Minute Sandbag Hold
As Heavy As Possible. Rest as Needed

Option 2-
Tempo Push-ups 12×1
Tempo is 5-5-5-5
5 Second Down-5 Second Hold At Bottom-5 Seconds Up-5 Second Hold At Top
Rest as needed between reps. Keep Hips and shoulder in line the best you can throughout the whole movement, even if you are completing the reps from your knees or with a band still use the same tempo count.