Cardio
- walk .25 miles to warm-up
- run 1.25 miles
Strength
20 – 25 minutes — Choose a lift(s) and work on them
Metcon
5 rounds 1:1 work-to-rest ratio
- 2:00 minutes of work
- 8 burpee box-overs (24/20)
- max wallballs (20/14)
- 2:00 minutes of rest
Chance to Improve
Do a thruster (95/65) for every wallball rep under 25 in each round with a max of 15 reps.
Cardio
Run 1.5 miles to finish the day
Commentary
I added the three miles of running/walking because that is what it took to get to the gym. I walked a little more on the way back than I did going.
During the strength piece, I worked on overhead squats, which is a weakness of mine. I have to work on my t-spine strength and mobility. The bar is three to six inches in front of the centerline. I tip over with anything over 45lbs.
The metcon was successful for the majority of the group. Actually, all of the group except me. I went 31, 13, 25, 16, 15 for my five rounds. I busted my shin and fell over the box on my second round, which slowed me way down–not an excuse. More than likely, I would’ve done the fifteen thrusters anyways.