Workout with your IA fam on Zoom at 12:00pm or 5:00pm today!!
Bend and Snap
9 Reverse Burpee
12 Goblet Good mornings
15 Sit ups
18 Glute Bridges (solid 1 second pause at the top of each rep)
400 M Run
5 Rounds
Athletes- we have a few different movements in the mix today. The reverse burpee as plenty of progressions so be sure to watch the video up on the blog. Goblet good mornings are a new movement in a met con. Try to weight them with something that you can go unbroken with. If you need more of a challenge than go weighted on the glute bridges today. Try to get each round done in 5-6 minutes! Total working time should be under 30 minutes. Adjust the run if need be.
Endurance
30 Renegade Rows
800 M Run
1:00 Rest
4 Rounds
**The Renegade rows are at a high volume today. It should be hard to complete them unbroken. That is by design. Break them up into sets of 10 if need be.