Metcon: Hero workout today that focuses more on pacing your running sets and working slowly through the bodyweight movements. This workout really is all about how fast you can push your run pace and recover on BW movements. Pacing should be around 80% effort.
Finisher: This work should be done for quality so keep weights light. This should only take about 7-10 minutes to complete and will serve as a “cool down”.
Run 800 Meters
50 Back Extensions (or supermans)
50 Abmat Sit-ups