WARM-UP
25′ LINE DRILLS (MIN 0-4)
Hamstring Scoop
Walking Figure 4
Toe Walk
Heel Walk
Butt Kickers
High Knees
Into…
AMRAP × 3 MINUTES
25′ Shuttle Run
4 Alt. DB Slides
4/4 Single Arm Ring Row
8 Scap Pull-Ups
Into…
AMRAP × 3 MINUTES
25′ Shuttle Run
4 Alt. No Push-Up Renegade Row
4 Ring Rows
4 Strict Hanging Knee Raise
SKILL (ALL)
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs or Strict Pull-Ups
WORKOUT (PERFORMANCE)
EMOM × 25 MINUTES
MIN 1 – :50 Max No Push-Up Renegade
Row (50/35)*
MIN 2 – :50 Shuttle Run**
MIN 3 – :50 Max Rope Climbs
MIN 4 – :50 Shuttle Run**
MIN 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
(Score is Total Reps of Rope Climbs)
KG DB: (50/35)
WORKOUT (FITNESS)
EMOM × 25 MINUTES
MIN 1 – :50 Max No Push-Up Renegade
Row (35/20)*
MIN 2 – :50 Shuttle Run**
MIN 3 – :50 Max Strict Pull-Ups
MIN 4 – :50 Shuttle Run**
MIN 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
(Score is Total Reps of Pull-Ups)
KG DB: (35/20)
OPTIONAL COOL DOWN (ALL)
EMOM × 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some
LIGHT weight.