WARM-UP

EMOM X 9 MINUTES

MIN 1 – 150m Run

MIN 2 – :40 Alt. Samson Lunge

MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top

MIN 4 – 150m Run

MIN 5 – :40 Alt. Lunges

MIN 6 – :40 Slam Ball Ground to Overhead

MIN 7 – 150m Run

MIN 8 – :40 Alt. Curtsy Lunges

MIN 9 – :40 Slam Balls

SKILL 

EMOM X 7 MINUTES*

1 Strict Toes to Bar +

2 Kip Swings +

3 Toes to Bar

*Complex is meant to be unbroken.

**Alternative Reps…

2 Strict Toes to Bar +

4 Kip Swings +

6 Toes to Bar

WORKOUT

AMRAP X 15 MINUTES

200m Run*

10 Toes to Bar or Knees to Chest

20 Walking Lunges

25 Slam Balls (Athlete Choice)

*Increase by 200m each round.

(Score is Rounds + Reps)

COOL DOWN

ON A 6:00 RUNNING CLOCK…

Foam Roll Quads/ Calves