2020/11/18

General Warm-Up
Warm-up
2 Rounds
0:30 Jumping jacks
10/10 Dynamic calf stretch
10/10 Lying hamstring stretch
0:20/0:20 Pigeon stretch

Metcon
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Cool Down / Mobility
Warm-up
2 Rounds
0:45/0:45 Couch stretch
0:45/0:45 Standing calf stretch

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