WARM-UP
2:00 CARDIO CHOICE
INTO…
LINE DRILLS(4:00 CAP)
100 METER JOG
50’ HIGH KICKS
50’ HAMSTRING SWIPES
50’ KNEE TO CHEST
50’ KARAOKE
25’ HIGH KNEES
25’ BUTT KICKERS
100 METER JOG
INTO…
2 ROUNDS
10 KB DEADLIFTS
8 SLOW RING ROWS
6 SCAP-PULL-UPS
4 PUSH-UP + PIKE
4 UP-DOWNS
*RND 2 COMPLETE RUSSIAN KB SWINGS
**RND2 COMPLETE 6 HAND RELEASE PUSH-UPS.
INTO…
WORKOUT PREP COACH’S CHOICE
WORKOUT
ON A 22:00 RUNNING CLOCK
1 MILE RUN / 2000 METER ROW
IMMEDIATELY INTO…
AMRAP IN TIME REMAINING OF…
2 STRICT PULL-UPS
4 HANDSTAND PUSH-UPS
8 KB SWINGS(53/35)
(SCORE IS ROUNDS + REPS)
