WARM-UP
ON A 10:00 RUNNING CLOCK…
200M JOB
INTO…
1 ROUND*
25’ TOE WALKS
25’ HIGH KNEES
25’ HEEL WALKS
25’ BUTT KICKERS
25’ HIGH KNEES
25’ WALKING SINGLE LEG LUNGES
25’ KAREOKA
25’ AC SKIPS
INTO…
200M RUN
INTO…
AMRAP IN REMAINING TIME…
10 AIRS SQUATS
8 SIT-UPS
6 UP-DOWNS
STRENGTH
FRONT SQUAT
10-8-6*
*WORK TO A MODERATE TO HEAVY WEIGHT
WORKOUT
3 ROUNDS FOR TIME
400M RUN
20 FRONT SQUATS (135/95)(95/65)
(SCORE IS TIME)