WARM-UP

200m Run

Into..

:30/:30 Banded Ankle Distractions

:30/:30 Banded Lateral Hip Distraction

:30/:30 Banded Anterior Hip Distractions

Into…

2 ROUNDS

30 Single Unders

5/5 Hip Airplanes

10/10 Adductor Rocks

5/5 Staggered Stance Good Mornings

5/5 Reverse Lunge to High Knee Jump

Into…

200m Time Trial

WORKOUT (PERFORMANCE)

EMOM × 25 MINUTES

MIN 1 – 200m Run

MIN 2 – 50 Double Unders

MIN 3 – 200m Run

MIN 4 – Max Alt. Lunges

MIN 5 – Rest

(Score is Total Lunges)

WORKOUT (FITNESS)

EMOM × 25 MINUTES

MIN 1 – 150m Run

MIN 2 – 100 Single Unders

MIN 3 – 150m Run

MIN 4 – Max Alt. Lunges

MIN 5 – Rest

(Score is Total Lunges)

FINISHER (ALL)

EMOM × 6 MINUTES

MIN 1- :40 Single DB Curls

MIN 2 – :40 Single DB Overhead Tricep

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