Congratulations to Bruce on his Pikes Peak 50 mile run finish.
WARM-UP:
1/2 Tabata
Mountain Climbers, Air Squats, Ring Swings
Dynamic Stretch
STRENGTH:
50 GHD Sit-ups or 50 Weighted Sit-ups
Breakup as needed.
WOD: 3 ONES 3 ZEROS
For Time:
1 Mile Run
10 Rope Climbs
100 Calorie Row
30 min. Time Cap
Partition the workout as you wish.
ICING:
10 20m sprints.
KOT – Jefferson Curl 20 Reps