Strength Circuit (3 Sets)

10 Strict Pull Ups

50′ Double Dumbbell Walking Lunge

Rest 2:00

METCON FOR ATHLETES NOT COMPETING IN OPEN:

50 Air Squat

40 Push Ups

30 Double DB Box Step Overs (RX: 35/25) (Adv: 50/35)

20 Double DB Shoulder to Overhead (RX: 35/25) (Adv: 50/35)

30 Box Step ups (RX: 35/25) (Adv: 50/35)

40 Push Ups

50 Air Squats

METCON FOR ATHLETES COMPETING IN OPEN

3 Rounds

Run 400 M OR Row 500 M

15 Burpees to 6″ Target

Rest 2:00

OPTIONAL ADDITIONAL WORK:

A) 20:00 Foam Roll

B) Stretch 20:00

C) 10:00 Meditate/Visualize