Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats
Workout – Metcon (AMRAP – Rounds and Reps)
Workout:
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
TARGET SCORE
Target number of Round each set: 5-7 rounds
Minimum number Rounds before scaling: 3 rounds
Scaling Option
12 min AMRAP
200m Row
10 Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)
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