WARM-UP
AMRAP X 4 MINUTES
:30 SINGLE UNDERS
10 PVC FRONT SQUATS
:30 HOLLOW HOLD
INTO…
DOWN & BACK
OVER THE HURDLE
KNEE TO CHEST
FIGURE 4
WALKING SAMSUN LUNGES
TOY SOLDIER
TOES OUT WALK
TOES IN WALK
WALK ON HEELS
WALK ON TOES
WALK ON OUTSIDE OF FEET
WALK ON INSIDE OF FEET
INTO…
200METER JOG
WORKOUT SPECIFIC PREP 10:00
5:00 SETUP RACKS FOR FRONT SQUAT
5:00 ROW/BURPEE/RUN PREP
WORKOUT
2 ROUNDS
500 METER ROW
21 BURPEES
400 METER RUN
-REST 3:00-B/T SETS-
(SCORE IS TIME INCLUDING REST)
INTO…
E2MOM X 10:00
FRONT SQUAT X 8 REPS (BUILDING EACH SET)
(SCORE IS BEST WEIGHT)
