Warm-up
400m run in Z1
Then, 2 rounds
:30 plank hold
20t reverse lunges
WOD
All tracks
20 min AMRAP
400m run
30 sit-ups
20t goblet lunges
Core work
3 rounds
:30 hollow hold
20 seated leg lifts over KB
15 Russian twists w/KB
10 weighted sit-ups
Fathom – longer workout here
Gear – should have a conditioning feel, not a sprint feel. You’ll know if you did it right, if you didn’t have to take any real breaks
Knots – find a slower pace to start in and stay in. Do not let any of the movements spike the heart rate but rather keep a sustained heart and breathing rate. Think about preventing a pace that makes you stop moving.
Current – be respectful when coming in from your run and starting fitness in your square
