WARM-UP
AMRAP X 4 MINUTES
5 INCH-WORM WALK OUTS + PUSH-UP
10 ALT. COSSACK SQUATS
7-10 SCAPULA PUSH-UPS
INTO…
2 ROUNDS
10 BARBELL STRICT PRESS
10 BARBELL GOOD MORNINGS
INTO…
DOWN AND BACK
OVER THE HURDLE
KNEES TO CHEST
FIGURE 4
TOY SOLDIER
SAMSUN LUNGES
HEEL WALKS
TOE WALKS
200 METER RUN
WORKOUT SPECIFIC
3 MINUTES POINTS OF PERFORMANCE FOR THE PUSH JERK W/ BB
INTO…
2 ROUNDS
100 METER RUN + 8 PUSH JERKS
-REST 2:00-
WORKOUT
FOR MAX REPS
FROM 0:00-2:00
RUN 400 METERS
MAX PUSH JERKS (95/65)
-REST 1:00-
FROM 3:00-6:00
600M RUN
MAX PUSH JERKS
-REST 2:00-
FROM 8:00-12:00
800 METER RUN
MAX PUSH-JERKS
(SCORE IS TOTAL AMOUNT OF PUSH-JERK OVER THE THREE ROUNDS)
