WARM UP
AMRAP x 4 MINUTES
100m Run
10 Scap Push-ups
10 Scap Pull-ups
-1:00 Rest-
AMRAP x 4 MINUTES
100m Run
10 Wall Ball Strict Press
10 Wall Ball Front Squats
EXTENDED WARM-UP
4 SETS FOR QUALITY
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest :30 b/t Sets-
(No Measure)
WORKOUT
AMRAP x 20 MINUTES
800m Run*
500m Row (45/30cal bike)
30 Box Step-Ups (24/20) 25 Plate G2OH (20/15)
20 Wall Balls (20/14)
3-5 Wall Walks**
*Athlete can choose to Run 400m then Walk 400m
**Choose a number that keeps you moving and proper mechanics
(Score is Rounds + Reps)
COOLDOWN
ON A 5:00 RUNNING CLOCK...
Foam Rolling of Quads & IT Bands
(No Measure)
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