1 ROUND (4:00)
200m Run
8/8 Ankle Rotations
8 Alt. Box Step-Ups
8 Alt. Groiners
8 Air Squats
100m Run
Into…
2-3 ROUNDS (TIME PERMITTING)
10 Alt. Elbow Punches
8 Alt. Front Rack Lunges
6 Up and Overs*
6 Back Squats
6 Box Jumps*
*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.
*Increase height each round.
2 ROUNDS FOR TIME
800m Run
40 Back Squats (115/75)
40 Box Jumps (24/20)
400m Run
20 Front Rack Alt. Lunges
20 Box Jumps (30/24)
(Score is Time)
KG BB: (52.5/35)
2 ROUNDS FOR TIME
800m Run
40 Back Squats (75/55)
30 Box Jumps (20)
400m Run
20 Front Rack Alt. Lunges
10 Box Jumps (24/20)
(Score is Time)
KG BB: (35/25)
FOR TIME*
2 ROUNDS
400m Run
80 Back Squats (Athlete Choice, Moderate)
80 Box Jumps (24/20)
-Immediately Into-
2 ROUNDS
200m Run
40 Front Rack Alt. Lunges
40 Box Jumps (30/24)
*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.
(Score is Time)
10 Alt. 90-90 Hip Rotations
100m EZ Walk
5/5 Half Kneeling Hip Openers
10/10 Single Leg Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)