Day 21: Training Log

Warm up / Preparation:

• Run 400m
• Spend 200m on active warm up activities including:
• A-skip and C-skip x 10 each
• Grapevine x 10m each direction
• Shuffle jacks x 5 each direction
• Squat hop x 5 + squat walk x 10 steps
• 5 inchworm push ups
• Run 200m
• Back inside for any stretching, bands, rollers, etc

**Anyone looking to test body weight or Met-Con that we have already done as a class must first clear this with Coach Monkman.  Everyone else is expected to follow the workout below:

Strength component and workout combined:

Start with: 10 light thrusters

Then:

Complete 5 rounds of:

• body bar strict press
• run to the west doors and back
• 5 body weight squats

Then:  10 more light thrusters

As a class:

• Every 30 seconds for 10 minutes complete 5 push ups (scale: 3 push ups).  Modify your push up fulcrum as necessary.

Finish with core strength:

• 20 sit ups – 20 jacknives – 1 min plank