WARM-UP
10/10 Front to Back Leg Swings
10/10 Side to Side Leg Swings
20 Lateral Line Hops
20 Sagittal Line Hops
16 Shoo the Chickens
into..
200m Jog
10 Box Step-Ups
10 Deadbugs
12 Scap Push-ups
8 Up-Downs
into…
100m Run
8 KB Goblet Box Step-Ups
10 Straight Leg Sit-Ups
6 Push-Ups
into…
100m Sprint
10 Butterfly Sit-Ups
6 Hand Release Push-Ups
6 Up-Down Box Jumps
STRENGTH (ALL)
3 SETS
12-15 Lat Pull-Overs
20-25 Banded Upright Rows
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT (PERFORMANCE)
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max KB Goblet Alt. Box Step-Ups (53/35)|
(24/20)
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max Sit-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max Up-Down Box Jumps (24/20)
Immediately into…
100m Sprint
(Score is Total Reps of ‘Max’ Movements)
KG KB: (24/16)
WORKOUT (FITNESS)
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max KB Goblet Alt. Box Step-Ups (35/20)|
(20)
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max Sit-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP × 3 MINUTES
Max Up-Down Box Jumps (20)
Immediately into…
100m Sprint
(Score is Total Reps of ‘Max’ Movements)
KG KB: (16/12)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A +T+Y
-Rest as Needed b/t Sets-