WARM-UP

Part 1) MOBILITY
5:00 Front Rack Drills
*Option for Elbow Punches or Tricep Smash

Into…

Part 2) 2-3 ROUNDS
20 Bunny Hops
10 Tib Raises
10 Elevated Calf Raises w/hold in bottom stretch position
10/10 Split Squats
200m Run

WORKOUT (PERFORMANCE)

3 SETS FOR TIME
800m Run
20 Alt. Back Rack Lunges*
400m Run
10 Alt. Back Rack Lunges

-Rest 2:00 b/t Sets-

*RND 1: (115/75)
RND 2: (135/95)
RND 3: (155/105)

(Score is Total Time)

KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)

WORKOUT (FITNESS)

3 SETS FOR TIME
800m Run
20 Alt. Back Rack Lunges*
400m Run
10 Alt. Back Rack Lunges

-Rest 2:00 b/t Sets-

*RND 1: (75/55)
RND 2: (95/65)
RND 3: (115/75)

(Score is Total Time)

KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body

(No Measure)