WARM-UP
AMRAP X 4 MINUTES
100 METER JOG
10 ALT.GROINERS
5 INCH WORM WALK-OUT INTO PIKE
INTO…
AMRAP X 4 MINUTES
5/5 T-SPINE ROTATIONS
5 TEMPO KB GOBLET SQUAT
:10 DEAD HANG FROM THE PULL UP BAR
INTO…
3-5 MINUTES POINTS OF PERFORMANCE W/ PVC PIPE FOR THE OVER HEAD SQUAT
STRENGTH
OVERHEAD SQUAT
ON A 15 MINUTES RUNNING CLOCK…
BUILD TO A HEAVY SET OF 5 FOR TO DAY
WORKOUT
AMRAP X 20 MINUTES
7 PULL UPS
14 OVERHEAD SQUATS (65/95)
100 METER RUN
(SCORE IS ROUNDS AND REPS)
AB CHALLENGE
:30 STRAIGHT LEG AB CRUNCHES
:90 SEC STARFISH SIT-UPS
