It's going to be hot for those runs, guys! Please drink plenty of water during the day BEFORE class so that you're well hydrated before you start.
Tuesday
Baseline
3 Rounds
100m Run
10 Walking Lunges
30 Singles
20 sec Hollow Body
Work Capacity
4 Rounds, 16 min cutoff
400m Run
10 Toe To Bar or V-Ups
60 second plank
Then, 4 min AMRAP
Max Effort unbroken DU*
*Every time you stop, perform 1 burpee +1 (the first time you stop, do 1 burpee. The second time you stop, do 2 burpees. The third time, do 3 burpees, etc). Modify with unbroken singles or you can switch to singles with the battling jumprope.
Durability
Roll/ Stretch calves