WARM-UP
AMRAP X 7 MINUTES
100 M RUN
:45 PLANK
88 SCAPULA PULL-UPS
8 UP-DOWNS
:30 REST
*ROUND 2: 8 KIP SWINGS / 8 STRICT BURPEES (W/ PUSH-UP) ROUND 3 AND BEYOND: 8 KIP SWINGS OR PULL-UPS / 8 BURPEES
INTO…
LINE DRILL (25’ EACH MOVEMENT)...
KNEES TO CHEST
TO WALKS
HEEL WALK
HIGH KNEES
BUTT KICKERS
KARAOKES (DOWN AND BACK)
WORKOUT
5 ROUNDS FOR TIME
400M RUN
21 SIT-UPS
15 PULL-UPS
9 BURPEES
*GHD OPTIONAL
(SCORE IS TIME)