WARM-UP
AMRAP X 4 MINUTES
5 CAT/COWS
10 TIB RAISES
:30 SQUAT HOLD
10 ALT. BIRD DOGS
INTO…
3 ROUNDS
200 M RUN -> 150 M RUN -> 100 M RUN
4 INCHWORM WALKOUTS
4 EMPTY BAR CUBAN PRESS
4 EMPTY BARBELL UP + OVERS*
*FRONT RACK TO BACK RACK TO FRONT RACK + 1 REP
EXTENDED WARM-UP
EVERY 3 MINUTES X 9 MINUTES
3 SETS
1 THRUSTER
+
2 FRONT SQUATS
+
3 BACK SQUATS
-REST W/ TIME REMAINING-
(SCORE IS WEIGHT)
WORKOUT
AMRAP X 7 MINUTES
8 BACK SQUATS (135/95)
10 HAND RELEASE PUSH-UPS
200 METER RUN
-REST 2:00-
AMRAP X 5 MINUTES
6 FRONT SQUATS (135/95)
10 HAND RELEASE PUSH-UPS
150 METER RUN
-REST 2:00-
AMRAP X 3 MINUTES
4 THRUSTERS
6 HAND RELEASE PUSH-UPS
100 METER RUN
(SCORE IS TOTAL REPS)
