WARM-UP
LINE DRILLS
50FT KNEES TO CHEST
50FT OVER THE HURDLE
50FT TOY SOLDIERS
50FT SAMSON LUNGES
50FT HIGH KNEES
50FT BUTT KICKS
50FT HEEL WALKS
50FT TOE WALKS
100 METER JOG
INTO…
AMRAP X 4 MINUTES
10 WALL BALL THRUSTERS
4 INCHWORM WALKOUTS + PIKE
10 SCAPULA PUSH-UPS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE THRUSTER.
STRENGTH
BUILD TO A 3 REP HEAVY THRUSTER.*
EMOM X 10 MINUTES
3 THRUSTERS
*EVERY MINUTE INCREASE WEIGHT.
**BAR MUST BE POWER CLEANED OR SQUAT CLEANED FROM THE GROUND
WORKOUT
AMRAP X 8 MINUTES
IN TEAMS OF 2
MAX 100 METER RUNS
*P1 RUNS 100M WHILE P2 RESTS. PARTNER TAG AND SWITCH.
(SCORE IS TOTAL COMPLETED 100 M RUNS.)
