WARM-UP
25ft LINE DRILLS…
Side Shuffle (down+back)
Floor Scrapers (down)
Quad Stretch with Calf Raise (back)
Carioca (down+back)
Samson Lunges (down)
Straight Leg Kick (back)
Butt Kickers (down)
Forward Lean High Knees (back)
Into…
200m Jog*Optional/Time Permitting
Into…
2 ROUNDS
50 Single Unders*
5 DBL DB Deadlift
10 Alt Lunges**
- Round 2 → 30 Double Unders
*Round 2 → 10 DBL DB Farmers Lunges
WORKOUT (PERFORMANCE)
EMOM × 20 MINUTES
MIN 1 – 50 Double Unders
MIN 2 – 20 DB Front Rack Alt. Lunges (50/35)
MIN 3&4 – 400m Run
MIN 5 – Rest
(Score is Slowest 400m Run)
WORKOUT (FITNESS)
EMOM × 20 MINUTES
MIN 1 – 100 Single Unders
MIN 2 – 20 DB Farmer Alt. Lunges (35/20)
MIN 3&4 – 300m Run
MIN 5 – Rest
(Score is Slowest 300m Run)
FINISHER (ALL)
AMRAP × 6 MINUTES*
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups
*Use the same Moderate DB for all movements.