WARM-UP

LINE DRILLS (-4:00)

100m Run

25′ High Kicks

25′ Toe Touches

25′ Side Shuffle

25′ Karaoke

25′ High Knees

25′ Butt Kickers

100m Run

Into…

2 ROUNDS (-6:00)

10 KB Deadlifts*

8 Slow Ring Rows

6 Scap Pull-Ups

4 Push-Up to Pike**

4 Up-Downs

*RND 2 complete Russian KB Swings.

**RND 2 complete 6 Hand Release Push-Ups.

WORKOUT (PERFORMANCE)

ON A 22:00 RUNNING CLOCK…

1 Mile Run

Immediately Into…

AMRAP IN TIME REMAINING OF…

2 Ring Muscle-Ups

4 Handstand Push-Ups

8 KB Swings (53/35)

(Score is Rounds + Reps)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

8 Empty KB Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 SLOW Arm Haulers

-Rest as Needed b/t Sets-