2024-07-02

• Overview: Pretty straightforward piece on paper today! Our transitions will be important from the start to maintain our consistency for all ten rounds. How and when you choose to execute those transitions will depend on where you feel that you are strongest in racking up those reps.
• Goal should be consistency across all of our rounds today, as your score is lowest total reps of any round.
• Every 25' = 1 shuttle run rep.
• Score: Lowest round of reps accumulated.

• Athletes should prioritize consistency today across all of their working rounds, since your lowest round of reps is your score, it doesn't leave much room for fall off.
• If we come out too hot, we will suffer a large decline on the back end. If we come out too easy, our score overall for the day will suffer. We should choose something that we know we can hit repeatedly in about :50 of work.
• Giving ourselves a certain number to hit may help us maintain our consistency, but we could also undershoot our abilities if we limit ourselves TOO much. Try to go by feel while warming up to decide what kind of day it's going to be.

• Sub Ski/Echo/Assault/Air Run

:20 Toy Soldiers
:20 High Knees
:20 Butt Kickers
:20 Foot in Hand Quad Stretch
:20 Calf Raises
:20 Spiderman Lunge

1-2 Rounds:
:20 Hard Effort Row
:10 Transition
:20 Hard Effort Bike Erg
:10 Transition
:20 Hard Effort Shuttle Runs