WARM-UP
GENERAL MOBILITY
10 Groiners
6 Bootstrappers
5 Up/Down Dog
10 Cat/Cow
Into…
SPECIFIC WARM-UP
3 ROUNDS
15 Air Squats → 10 WB Thrusters → 10 Wall Ball Shots
10 KB Deadlifts → 10 Russian KB Swing → 10 KB Swings
8 Standing Vertical Jumps → 10 20” Box Jumps → 10 24” Box Jumps
MORRISON
50-40-30-20 and 10 rep rounds for time of:
• Wall ball shots, 20 pound ball
• Box jump, 24 inch box
• Kettlebell swings 53lbs
MORRISON (FITNESS)
FOR TIME
45-35-25-15-5
Wall Balls (14/10)
Box Jumps (20)
KB Swings (35/26)
(Score is Time)
NOTE — Option for heavier bell and eye-level swing.
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
6 ROUNDS FOR TIME
IN TEAMS OF 2
400m Run
40m Walking Lunges
30 Cal Ski
20 Burpee Broad Jumps
*Partners will complete the 400m Run together. All other movements will be split as needed.
(Score is Time)