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Day 1

  • DAY 1

    WARM UP: 1 Mile Run, increase the pace as you go, gat that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 8 X 200m Run w/ 90s rest btwn RX – ROW: 8 X 250m Row w/ 90s rest btwn MODIFIED: 6 X 200m Run w/ 2min rest btwn MODIFIED – ROW: 6 X 250m Row w/ Full WOD →

Day 2

  • DAY 2

    WARM UP: 5-6 X 200m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5min, then… WOD: RX: Turkey Trot MODIFIED: Turkey Trot COOL DOWN: Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs… Full WOD →

Day 3

  • DAY 3

    WARM UP: 2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 60min Easy Fun Run MODIFIED: 45min Easy Fun Run COOL DOWN: Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs… Full WOD →