WARM-UP
AMRAP X 5 MINUTES
100 METER RUN
10 SCAPULA PUSH-UPS
10 ALTERNATING LUNGES WITH ROTATION
10 SIT-UPS
STRENGTH
EMOM X 10 MINUTES
MIN 1 – 10 DB/KB FRONT SQUATS (3-2-1 TEMPO)
MIN 2 – 6 BROAD JUMPS + 6 HAND RELEASE PUSH-UPS
WORKOUT
AMRAP X 12 MINUTES
10 FRONT SQUATS
100 METER SHUTTLE RUN
20 ALT. V-UPS
FINISHER
TEAMS OF 3 BEAR CRAWL RELAY RACE