RUNNING WARM-UP (4 MIN)
100m Quick Jog
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
100m Hard Jog
Into..
2-3 ROUNDS (5 MIN CAP)
:30 BIke @ Mod Hard Pace
6 Up-Downs + Alt. Shoulder Tap
6 Step-Ups + Slow Negative
6 Squat Jumps
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 15/12 Cal Bike
MIN 3 – Max Box Jumps (24/20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 12/10 Cal Bike
MIN 3 – Max Box Jumps (20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar Pull-Up
-Rest w/ Time Remaining-
(No Measure)
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Dynamic Kips*
+
1 Pull-Up
*Pulling Knees-Up Behind the Bar.
-Rest w/ Time Remaining-
(No Measure)
