A) For time:
1.6km Run
-Into-
100 Kb swings – up to 24/16kg
100 Push press – up to 43/30kg
100 Step ups @body weight – up to 24/20inch
-Into-
1.2km Run
50 Burpees
50 Overhead squats
50 Sit ups
-Into-
800m Run
–
Notes:
For today we only have a single piece.
For the run if you don’t want to venture too far from home then map out a 400m (200m out, 200m back) or 200m (100m out, 100m back) run and use these intervals to tick over the given distance. These runs have to be in one go, however once you get back you can break up the movements and repetitions as you see fit. Once you finish the 1st 3 movements (100 reps each) then you can move on to your 1.2km run and so on.
If you don’t have a bar for overhead squats or you need to sub out overhead squats then at either, Wall balls, goblet squats or front squats.
If you need to scale the runs look at around
1st run: 800m – 1.2km
2nd run: 600m – 1km
3rd run: 400m – 800m
