Saturday 15 July

Double Benchmark!

“Annie”  (10min cutoff)
50 – 40 – 30 – 20 – 10
Double Unders
Anchored Ab-Mat Sit-Ups

–REST–

“Power Elizabeth”  (10min cutoff)
21 – 15 – 9
Power Cleans  (135/95)
Ring Dips

*We will perform this in pairs so that one may count while the other performs, then we will switch. Athletes may choose which one they want to begin with.*

 

DASH

Run 1 lap
–rest 1:00 and calculate your target pace–
Run 3 laps at target pace
–rest 3:00 and repeat

50m Reverse Sled Drag
50m Sprint
repeat for a total of 4 rounds–

Speed Ladder
10 Chop-Chops
Accelerate
repeat for a total of 4 rounds–

Run 4 laps at target pace from earlier.

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