WARM-UP

LINE DRILLS (25′ EACH)

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

Toy Soldiers

Figure 4

Walking Lunge + Twist

High Knees

Butt Kickers

SL High Knee (R)

SL High Knee (L)

Straight Leg Run

Side Shuffle (Down + Back)

3 ROUNDS

100m Run

8 Bent Arm Banded Pull-Apart

6/6 Split Squat

4 Push-Up*

*2nd Round perform 4 Up-Downs, *3rd Round perform 4 Burpees

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

ON A 25:00 RUNNING CLOCK…*

1 Mile Run

200 Push-Ups

100 DB Goblet Alt. Lunges (Athlete Choice)

Max Synchro Burpees in Time

Remaining…

*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together.

(Score is Total Synchro Burpees)

SOLO WORKOUT OPTION

AMRAP × 25 MINUTES

400m Run

40 Push-Ups

30 DB Goblet Alt. Lunges (Athlete Choice)

20 Burpees

(Score is Rounds + Reps)