WARM-UP
AMRAP X 4 MINUTES
30 JUMPING JACKS
8 PUSH-UPS W/ ROTATION
10 ALT. LUNGES W/ ROTATION
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 WARM-UP
10 MINUTES TO BUILD UP TO WORKING WEIGHT FOR THE BENCH PRESS
WORKOUT
BENCH PRESS
5-5-3-3-3-1-1-1-1-1
IMMEDIATELY INTO…
1 MILE RUN FOR TIME
(SCORE IS YOUR MILE RUN)
