WARM-UP
LINE DRILLS
25ft of… loe Walk
Heel Walk
Forward Hurdlers (kick leg back and bring up and around)
Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
Straight Leg Kicks
Quad Stretch + Reach
Butt Kickers
High Knees
Bear Crawl
Quad Crawl
Into…
2 ROUNDS
100M Jog
5/5 DB Halos
5/5 SA DB Press*
5/5 Suitcase DB Deadlift
10 Deadbugs
*Round 1= Strict Press, Round 2= Push Press
EXTENDED WARM-UP (ALL)
5 SETS
3-5 Deadlifts*
5-7 DB Push Press
100m EZ Jog
*Start Moderate and build slightly past
Workout Weight.
-Rest As Needed b/t Sets-
WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (50/35)
200m Run
9 Deadlifts (275/185)
(Score is Time)
KG DB: (22.5/15)
KG BB: (100/70)
WORKOUT (FITNESS)
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (35/20)
200m Run
9 Deadlifts (185/135)
(Score is Time)
KG DB: (15/10)
KG BB: (85/60)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-