WARM-UP
LINE DRILLS
50 FT KNEES TO CHEST
50 FT OVER THE HURDLE
50 FT TOY SOLDIERS
50 SAMSUNG LUNGES
50 FT HIGH KNEES
50 FT BUTT KICKS
50 FT TOE WALKS
50 FT HEEL WALKS
INTO…
200 METER GROUP RUN
INTO AMRAP X 5 MINUTES
8 ALT. BOX STEP UPS
5 STRICT BARBELL STRICT PRESS
4/4 T-SPINE ROTATIONS
5 BOX JUMPS
STRENGTH
3X5
STRICT PRESS
*KEEP WEIGHT LIGHT ACROSS ALL SETS. THIS IS A DE-LOAD WEEK.
WORKOUT FOR TIME
400 METER RUN
IMMEDIATELY INTO…
5 ROUND
15 BOX JUMPS
10 PUSH PRESS (95/65)
IMMEDIATELY INTO..
400 METER RUN
(SCORE IS TIME)
