Tuesday Run
![](http://www.foundationcrossfit.com/wp-content/uploads/2018/01/FCFnov2017-97-1500x1000.jpg)
WORKOUT for Tuesday 4/7/2020
4 rounds of:
400m run
20 single-arm Russian swings/side, 24/16/12kg
16 minute cap. Post time to comments.
If they’re not able run do 2:00 of high knees, row 500m or bike 1km per round. For the swings you could use a dumbbell, or if you don’t have any equipment try a heavy book – it’ll work your grip as well!
2nd Serving: Need More Work? (Endurance-Bias)
AMRAP in 30:00
10 burpees
500m row or 50 banded sumo deadlift high pull
100 single/double unders
800m run
then Will’s Ab Sequence (see below)
HSPU Strength Ladder: EMOM x4 of 1-2-1
READ: Elizabeth Warren Has a Plan For This, Too – Vox
WATCH:
i did this workout on wednesday. i’m pretty sure it took me 20 minutes, but it was so nice to be out in the sun today. i did use a 16kg bell. thanks for programming workouts that we can do outdoors.