WARM-UP

RUNNING DRILLS

Walking Knee Hug

Walking Quad Stretch

Hamstring Scoop Stretch

Duck Walk

High Knees

Butt Kickers

Into…

2 SETS

100m Run

6 Scap Pull-Ups

6 Kip Swings

6 Alt. Lunges

Into…

1-2 SETS

100m Run

6 Big Kip Swings

6 Narrow Stance Air Squats

WORKOUT (PERFORMANCE)

4 SETS

400m Run

25 Pull-Ups

20 Alt. Pistols

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

WORKOUT (FITNESS)

4 SETS

300m Run

25 Ring Rows

20 Air Squats

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-