WARM-UP
RUNNING PREP (4:00 CAP)
200 METER JOG (MOD PACE)
25’ TOE WALK
25’ HEEL WALK
25’ HIGH KNEES
25’ BUTT KICKS
25’ TOY SOLDIERS
25’ SAMSON LUNGES
INTO…
AMRAP X 4 MINUTES
5 KB DEADLIFTS
5 KB SWINGS
5 KB GOBLET SQUATS
10 V-UPS
WORKOUT
IN TEAMS OF 2
4 SETS
400 METER RUN
WHILE P1 ISRUNNING P2 COMPLETES:
1:00 KB FRONT RACK HOLD
IMMEDIATELY INTO…
MAX SIT-UPS UNTIL P1 RETURN
*ONCE P2 COMPLETS THE RUN THAT IS ONE ROUND
-REST 1:00 B/T SETS-
POST WORKOUT STRENGTH
FRONT SQUAT OR HIGH BAR BACK SQUAT
3X5 (LIGHT TO MODERATE WEIGHT FOR ALL THREE SETS)
