Metcon

Thursday, March 26, 2020

Home Gym

1300

Warm Up

1 min mountain climber
1 min quad stretch
1 min down dog / cobra
1 min plank rotations

then

2 rounds of
30 sec high knees
30 sec hamstring sweeps
30 sec pull knee to chest / lunge
30 sec dead bug

Metcon

Metcon (No Measure)

Every 8 minutes, for 32 minutes (4 sets) of:
2 Minutes of Burpees
2 Minutes of Running (in place, on machine, or outside, or any other heart rate)
2 Minutes of Plank Holds (can be from elbow or hands – but face down only)
2 minutes Rest

R1 - 17 burpees, 2:30 run, 1:30 plank
R2 - 17 burpees, 2:30 run, 1:30 plank
R3 - 17 burpees, 2:30 run, 1:30 plank
R4 - 17 burpees, 2:40 run, 1:20 plank

I was finishing the burpees around 1:45 to 1:50 and took 10 sec to transition to the run.  I opted for 400 meters.  I had to break the plank up, but held at least 1:15 every round.