WARM-UP
2 ROUNDS (6 MINUTE TIME CAP)
10/10 LATERAL BAND WALKS
5/5 KB RDL’S
20 ALT. HIGH KNEES
5/5 SLOW HIP CIRCLES
INTO…
AMRAP X 6 MINUTES
100 METER RUN
3 SLOW AIR SQUATS + 3 FAST AIR SQUATS*
4 BURPEE BROAD JUMPS
5 PVC PIPE BEHIND THE NECK WIDE GRIP PUSH PRESS
*AT MINUTES 3:00 SWITCH TO GOBLET SQUATS.
STRENGTH
OVERHEAD SQUATS
E3MOM X 15 MINUTES
5 OVERHEAD SQUATS*
(BUILD TO A MODERATE SET OF 5)
WORKOUT
3 ROUNDS FOR TIME
DISTANCE RUN*
15 KB DEADLIFTS (70/53)
30 RUSSIAN KB SWINGS
15 KB GOBLET SQUATS
*EACH ROUND BEGINS WITH A RUN. R1 = 600 METERS
R2 = 400 METERS R3 = 200 METERS.
(SCORE IS TIME)