WARM-UP
2 ROUNDS
200m Run
10 Leg Swings
8/8 Single Arm DB Bent Over Row
10 Scap Pull-Ups
Into…
1-2 ROUNDS
100m Run
5 Up Dog to Down Dogs
8/8 Single Leg Leg Lifts
10 Tuck-Ups or V-Ups
10 Kip Swings
WORKOUT (PERFORMANCE)
5 SETS
400m Run
15 Toes to Bar
3 Rope Climbs
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
Scoring:
WORKOUT (FITNESS)
5 SETS
400m Run
15 Toes to Something
20 Alt. DB Bent Over Rows
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)