WARM-UP

EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Samson Lunges
MIN 2: Yoga Push-Ups
MIN 3: Deep Squat Ankle Rocks
MIN 4: :20/:20 Adductor Rock Backs

Into…

20’-25 LINE DRILLS
Walking Knee Hugs
Walking Toy Soldier Kicks
Hamstring Scoops
Duck Walk
High Knees
Butt Kickers
400m Run

WORKOUT (ALL)

FOR TIME*
2 Mile Run
200 Up-Downs

*Partition reps and movements as needed.
**Option to wear a 20/14lb vest.

(Score is Time)

OPTIONAL COOL DOWN 

2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)