Author: cara jones

7RFT:
20 Medball Cleans
200m Run

**No Equipment:
1 mile run, every :90 30 Airsquats

If you missed equipment pick up we will be at the gym for pickup at 12pm and 4pm.

13min AMRAP:

8 DB Single Arm Hang C&J (RT)
24 DU
8 Lateral Over DB Burpee
8 DB Single Arm Hang C&J (LT)
24 DU
8 Lateral Over DB Burpee

*modify as needed

**At Home No equipment
sub 10 Lunges for C&J or use another odd object

6 RDS

25 Jump Squats
20 Push ups
25 Situps

For Distance: (estimate best as possible if you don’t have a marked out area)

On a 30min Clock:
0:30 Run Hard pace
2:00 Moderate race pace
0:30 Walk/slow pace

*Challenge yourself to not walk
*Challenge yourself on the hard sprint

if you can try and to complete outside and also keep noise to a minimum and met your brain relax:

40min stretch sequence: hold each pose for 4+ mins.
-Saddle
-Half Saddle (both legs)
-Pigeon pose (both legs)
-Forward fold
-Downward dog
-Up dog
-Couch stretch
-Side twist
-Puppy Dog

dont worry about how you look or how inflexible you are just use this time to work on that and relax