RUNNING WARM-UP

200m Run

25′ High Kicks

25′ Cherry Pickers

25′ Walking Samson Lunges

25′ Rvs Walking Lunges w/twist

into…

200m Run

25′ High Knees

25′ Butt Kickers

25′ Inch Worms

25′ Slinkies*

into…

200m Run

25′ Toe Walk

25′ Heel Walk

25′ High Skips

25′ Broad Skips

*Like an Inch Worm, touch your toes and walk your hands to a Plank. Front the Plank, jump your feet back to your hands, like an Up-Down. Stand up and repeat.

WORKOUT

EMOM X 25 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – 200m Run

MIN 4 – Max Rope Climbs

MIN 5 – Rest

(Score is Total Reps of Rope Climbs)

OPTIONAL COOL DOWN

2-3 SETS

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

100m EZ Walk

-Rest as Needed b/t Sets-