WARM-UP
AMRAP X 4 MINUTES
100 METER RUN
10 ALT. LUNGES W/ ROTATION
5/5 SINGLE LEG RDL’S
INTO…
1 ROUND
OVER THE HURDLE
KNEES 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…
200 METER JOG (NASAL BREATHING)
-REST 1:00-
200 METER RUN (MODERATE PACE)
-REST 2:00-
WORKOUT
10 ROUNDS FOR TIME
200 METER RUN
-REST 1:00- B/T SETS
(SCORE IS TOTAL TIME OF ALL 10 ROUNDS INCLUDING REST TIME)
COOL DOWN OPTIONAL
5 MINUTES
FOAM ROLL
GLUTES
QUADS
ADDUCTORS
IT BANDS
