WARM-UP
1 ROUND
25’ Toe Walk
25’ Heel Walk
25’ Alt. High Kicks
400m Run
Into…
1 ROUND
25’ Alt. Hip Openers
25’ Alt. Quad Stretch
25’ Alt. Cossack Squats
200m Run
Into…
1 ROUND
10 Scap Pull-Ups
10 Calf + Tib Raises
10 Tuck-Ups or V-Ups
100m Run
WORKOUT (PERFORMANCE)
4 SETS
400m Run
20 Toes to Bar
200m Run
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
WORKOUT (FITNESS)
4 SETS
400m Run
20 Toes to Something
200m Run
10 Toes to Something
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FINISHER (ALL)
3 SETS
10-12 DB Hammer Curls
15-20 Banded Tricep Pull-Downs
-Rest as Needed b/t Sets-