Sunday

Metcon (AMRAP - Rounds and Reps) 25 minute AMRAP:

50 box jumps

50 pushups

50 dumbbell reverse lunge (total reps)

50 pull-ups


**At the start of every 5 minutes (minutes 0, 5, 10, 15, 20) both partners perform a 400 meter run

**Only 1 partner works at a time except during running

**All reps split equally between partners Run Club (Sunday 9am) Metcon (Distance) 2 sets of:

90 seconds on, 1 minute recovery

90 seconds on, 45 seconds recovery

90 seconds on, 30 seconds recovery

90 seconds on, 15 seconds recovery

90 seconds on 30 seconds recovery

90 seconds on, 45 seconds recovery

90 seconds on, 1 minute recovery


rest 5 minutes between sets


*record best distance #workoutoftheday