Monday - Week 3 of running

Warm-Up:
10 inch worms
20 empty bar Front Squats
20 sit ups
20 push ups

Endurance: 11 minutes of conversational speed running

Skill: (10 minutes)Rope climbing
technique/goats

Metcon:
4 RFT:
2 Rope Climbs
400m Run
8 MB Squat Cleans 20/14
10 HSPU (flat surface)

OT
11 mins of conversational speed running