06212014- Partner Saturday

Strength/Skill:

Gymnastics Skill Rotation:

a. Rope Climb Practice

b. Handstand Hold x 45-60 sec

c. Toes to Bar x 5-10 reps

Workout of the Day:

With a partner complete as many rounds as possible in 20 minutes of:

Run 400m

40 Overhead Squats or Goblet Squats

40 Plate Burpees

* run together and split squats and burpees as needed *

 CF414 Endurance:

24 minute Pyramid:

Run 4 minutes, rest/walk 2 minutes

Run 5 minutes, rest/walk 2 minutes

Run 6 minutes, rest/walk 2 minutes

Run 5 minutes, rest/walk 2 minutes

Run 4 minutes, Done!

Shoot for a pace that is a little below your goal 5k pace