Warm-up (No Measure)
LINE DRILLS (4:00 Cap, move quick)*
Walking Knee Hug
Walking Quad Stretch
Walking Figure-4
Butt Kickers
High Knees
Power Skip
*20’ for each drill, light jog back to starting position
into…
AMRAP x 4 MINUTES
10 Box Step Ups
5 Up Downs
5 Dbl DB Deadlift
5 DB Hang Power Cleans
Into…
200m Run
Workout – Metcon (AMRAP – Reps)
5 SETS FOR REPS
1:00 Max DB Up Down + Power Clean (50/35)|(35/25)
1:00 Max DB Front Rack Hold
1:00 Max Box Jumps (24/20)
3:00 to Run 400m*
*Rest remainder of the 3:00 before starting the next set.
(Score is Reps)
Cool Down – Warm-up (No Measure)
FOR RECOVERY
400m Walk Nasal Breathing Only
(No Measure)
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