Strength/Skill:
Gymnastics Skill Rotation:
a. Rope Climb Practice
b. Handstand Hold x 45-60 sec
c. Toes to Bar x 5-10 reps
Workout of the Day:
With a partner complete as many rounds as possible in 20 minutes of:
Run 400m
40 Overhead Squats or Goblet Squats
40 Plate Burpees
* run together and split squats and burpees as needed *
CF414 Endurance:
24 minute Pyramid:
Run 4 minutes, rest/walk 2 minutes
Run 5 minutes, rest/walk 2 minutes
Run 6 minutes, rest/walk 2 minutes
Run 5 minutes, rest/walk 2 minutes
Run 4 minutes, Done!
Shoot for a pace that is a little below your goal 5k pace
