Strength & Conditioning WOD:

2x4min AMRAP

*Rest 1min between AMRAPS

30 Double Unders

20 Pullups

10 GHD Sit Ups

Then…
Choose ONE of the following sports

Swim: 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike: 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run: 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Row: 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Workout for your weekend…

Get outside and enjoy the Autumn season!
Run, climb, ride, swim, play a pick up game, take your family on a hike, go on a walk… Use your fitness for something fun!

Don’t forget… Tomorrow is daylight savings, Fall back!