Howick, Ellerslie - Adults
15 mins max meters.
you MUST remain at or under the pace (except for first few pulls)
As soon as it goes above you MUST STOP for at least
30 seconds (can stop more if you need/want)
Rx +: 1.45/2.00
This pace should be HARD. Around your fastest
ever 500m time.
RX: Metcon (Time)
10-20-30-40 medball cleans 9/6
100 double unders between each round
S1: Metcon (Time)
10-20-30-40 medball cleans 6/3
40-30-20-10 pushups (progressive)
200 Single Skips between each round