WARM-UP

200m Jog

Into..

8 (slow) Knee Over Toes Lunges
6 Bootstrappers
10 90/90 Hip Rotation

Into…

2 Rounds
1:30 Cardio Choice
20 Front to Back Line Hops
20 Side to Side Line Hops
15 Air Squats

SKILL (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats*

*Options
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Alt. Pistols

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 16 MINUTES
10 Alt. Pistols
15/12 Cal Row
200m Run

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES
10 Single Leg Alt. Box Squats*
12/10 Cal Row
200m Run

*Option for 15 Air Squats per Round

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose

(No Measure)