WARM-UP
200m Run
Into…
2 ROUNDS
5 Inch Worms into Up Dog/ Down Dog
10 Good Mornings
8 Jefferson Curls
5/5 Bodyweight Lunges
10 Shoulder taps
5/5 Cat/Cow
Into…
200m Run
2 ROUNDS
5 Tempo RDL (31X1)
5/5 BB Front Rack Lunges
10 Up/Downs
STRENGTH (ALL) — 5×3 Deadlift* (31X1)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORKOUT (PERFORMANCE)
AMRAP × 12 MINUTES
200m Run
5/5 Front Rack Lunges (115/75)
20 Up-Downs
(Score is Rounds + Reps)
KG BB: (52.5/35)
WORKOUT (FITNESS)
AMRAP × 12 MINUTES
200m Run
5/5 Front Rack Lunges (75/55)
15 Up-Downs
(Score is Rounds + Reps)
KG BB: (35/25)
OPTIONAL COOL DOWN (ALL)
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed