Wednesday 15th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch/mobility leg work or warm up your legs
400 meter light jog
Planks:
3 Rounds of:
Front, side to side, hold each 30 seconds

Metcon:
3 rounds for time of:
400 Meter run
50 air squats

Performance/Intermediate:

Warm up:
Stretch/Light row or run 2-5 minutes @ 50-70%
Ab work- 3 minutes to do max sit-ups

Strength:
Weighted Pull ups
5 sets of 3 (build shy of a 3RM)

Metcon:
5 rounds of:
50 meter farmer's carry
50 meter sprint (use first 10-15 meters to accelerate)
*rest as you walk back to weights

note- go as heavy as possible for the carries.  If you have access to a hex bar, use it.  Load up to 1.5-2x body weight.  If not, use as heavy of a set of dumbbells as you can manage. 

Post weights and times.