WARM-UP
RUNNING WARM UP (5:00 CAP)
200 METER RUN
INTO…
25’ HIGH KNEES
25’ SAMSON LUNGES
25’ TOY SOLDIERS
25’ TOE WALKS
25’ HEEL WALKS
INTO…
2OO METER RUN
INTO…
MOVEMENT WARM-UP
AMRAP X 5 MINUTES
4 LUNGE + LUNGE + AIR SQUAT
5 SLAMBALL GROUND TO OVERHEAD
3/3 SINGLE LEG SQUATS
7 UP-DOWNS
WORKOUT
ON A 30:00 MINUTE RUNNING CLOCK…
1 MILE RUN
-IMMEDIATELY INTO…
8 ROUNDS
10 DB ALT. FARMERS LUNGES (ATHLETES CHOICE W/ WEIGHT)
15 SIT-UPS
20 SLAM BALLS
IMMEDIATELY INTO…
MAX CALORIES CARDIO CHOICE IN REMAINING TIME.
(SCORE TOTAL CALORIES).
AB CHALLENGE
STRAIGHT LEG WEIGHTED AB MAT SIT-UPS
(WEIGHT ON CHEST)
