https://www.youtube.com/watch?v=7Mvmc1QCLbM
W&A: https://zoom.us/j/821189680
Warm-Up:
Set a clock for 15 minutes and work yourself through SLIPS at a slow pace.
S – Scales (front and rear)
L – L-Sit
I – Invert
P – Plank

Accessory Work:
1-2-3-4-5:
5 second negative + Jumping Squat
5 second negative Push Up + Clapping Push Up

WOD: Metcon (No Measure)
One of my favorite running workouts! All you need is a watch and some sneakers.

The intervals get longer (in both work and rest duration) as you go through it, until you get to the ten minute mark, and then goes back down.

For the “work” period, go as fast as you can! In the “rest” period, either walk or go to a slow jog.

There’s no measure to this workout, just finish it!

:30 Work / :30 Rest
1:00 Work / 1:00 Rest
1:30 Work / 1:30 Rest
2:00 Work / 2:00 Rest
2:00 Work / 2:00 Rest
1:30 Work / 1:30 Rest
1:00 Work / 1:00 Rest
:30 Work / :30 Rest

“And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.” – Haruki Murakami