WARM-UP

400m Run

Into…

1 ROUND

10/10 Leg Swings

5 Bootstrappers

10/10 Staggered Stance Good Morning

20 Shoulder Taps

10 Scap Push-Ups

10 Glute Bridges

10 Slow Deadbugs

Into…

AMRAP X 6 MINUTES

:40 Row

8 KB Deadlifts

4 Narrow Stance Push-Ups

10 Hollow Rocks

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Ring, Box, or Bench Dips

WORKOUT

AMRAP X 16 MINUTES

25/20 Cal Row

20 Russian KB Swings (53/35)

150m Run

10 Ring Dips

(Score is Rounds + Reps)