Strength & Metcon

10 min Warm-Up - Row @Easy Pace Then: Stretch Then: Back Squat Work up to…


Power Endurance

5-10 minute Warm-Up Then: Stretch Then: 2x10 Air Squat 2x10 Dislocate…


Strength & Power Endurance

10 minute Row @Easy Pace Then: 2x5 Wall Squat 2x20 Air Squat 2x5 Goblet…


Recovery

10 minute Warm-Up Then: Stretch Then: Row 10x500m @2:20-2:28/500m Pace +…


Power Endurance

10 minute AirDyne or Row @Easy Pace Then: Stretch Then: 100x Thruster…


Make running suck less

Run

10 minute Run @Easy pace Then: Stretch Then: 5k Run For Time Then: 10…


Strength

10 minute Warm-Up Then: Stretch Then: 2x5 Wall Squat 2x20 Air Squat 2x5…


Recovery

10 minute Warm-Up Then: Stretch Then: 60 minute Run, Bike, Swim, or Row…


Setting PR's

Strength

10-20 minute Row @Easy Pace Then: 2x5 Wall Squat 2x10 Air Squat 2x5 Goblet…


Strength Endurance

10 minute Warm-Up Then: Stretch Then: Barbell Complex: 4 sets 6x Deadlift…