2020/12/10

General Warm-Up
Warm-up
3 Rounds
100m Run
10 PVC pass throughs
5 Waiters overhead squats, slow
10 Long lunges
0:30 Superman hold on floor

Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

Notes
This is the long-duration hero workout of the week. The volume is high, but reasonable when spread out over the course of 6 rounds. Shooting for sub 4:00 rounds will be a challenging goal to strive for.

Movement Modifications
Squats
*Reduce reps if an athlete has not done over 100 air squats in a workout previously.

Push-ups
*Reduce reps if an athlete has not done over 75 in a workout recently.
*Reduce reps before modifying the movement, for example, 7 push-ups each round would be preferred over 24 incline today.
*Incline or kneeling push-up

Walking lunges
*Reduce reps if an athlete has not done over 100 walking lunges in a workout previously.

Run
*Reduce the distance to keep running efforts under 2:30.

Cool Down / Mobility
Warm-up
2 Rounds
0:45/0:45 Pigeon stretch on floor
0:45 Lying straddle stretch on wall

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