WARM-UP
200m Run
Into…
1 ROUND
10/10 Leg Swings
10 Wide Stance Good Morning
10/10 Split Squat
5/5 Cat-Cow
Into…
1-2 ROUNDS (TIME PERMITTING)
10/10 Lunges (2nd round-Bulgarian Split Squat)
10 Sumo Stance RDL
:20 Dead Hang
8 Scap Pull-ups
4 Strict Knee Raise
Into…
200m Run
STRENGTH (ALL)
3 SETS
10/10 DB Goblet Bulgarian Split Squats
-Rest :30-
12-15 Tempo Sumo Stance DB RDL (20X0)
-Rest 2:00 b/t Sets-
WORKOUT (PERFORMANCE)
AMRAP × 15 MINUTES
200m Run
6 Back Rack Alt. Lunges (95/65)*
2 Rope Climbs
*Each Round increase Lunges by 4 Reps.
Ex: RND 1= 6, RND 2= 10, and so on.
(Score is Rounds + Reps)
KG BB: (42.5/30)
WORKOUT (FITNESS)
AMRAP × 15 MINUTES
200m Run
6 Back Rack Alt. Lunges (65/45)*
6 Strict Pull-Ups**
*Each Round increase Lunges by 4 Reps.
Ex: RND 1= 6, RND 2= 10, and so on.
**Option for Strict Knees to Elbow.
(Score is Rounds + Reps)
KG BB: (30/20)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 Banded W’s
-Rest as Needed b/t Sets-