Part 1) RUNNING WARM-UP (5:00 CAP)
200m RUN (Moderate Pace)
Into…
25’ High Kicks
25’ Samson Lunge
25’ Ankle Roll Outs
25’ High Knees
25’ Butt Kickers
Into..
200m RUN (Hard Pace)
Part 2) MOVEMENT WARM-UP
AMRAP x 5 MINUTES
4 Lunge + Lunge + Air Squat
5 Slamball Ground to Overhead
6 Quad Heel Taps
7 Up-Downs
ON A 30:00 RUNNING CLOCK…
1 Mile Run
-Immediately Into-
8 ROUNDS
10 DB or KB Alt. Farmers Lunges (50/35)*
15 Sit-Ups
20 Slam Balls (30/20)
-Immediately Into-
Max Cal Bike or Row w/ Time Remaining…
*Option to use KBs (53/35)
(Score is Total Cals)
KG DB: (22.5/15)
KG KB: (24/16)
KG SB: (15/10)
ON A 30:00 RUNNING CLOCK…
1200m Run
-Immediately Into-
8 ROUNDS
8 DB or KB Alt. Farmers Lunges (35/20)*
12 Sit-Ups
16 Slam Balls (20/10)
-Immediately Into-
Max Cal Bike or Row w/ Time Remaining…
*Option to use KBs (35/26)
(Score is Total Cals)
KG DB: (15/10)
KG KB: (16/12)
KG SB: (10/5)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
