WARM-UP

RUNNING WARM-UP…

100m Run

25ft High Kicks + 25ft Cherry Pickers

25ft Knee Hugs + 25ft Toe Grabs

100m Run

25ft Inch Worms + 25ft Samson Lunges

25ft High Knees + 25ft Butt Kickers

100m Run

25ft Side Lunges + 25ft Rvs Lunges

25ft Side Shuffles + 25ft Karaoke

WORKOUT

EVERY 4:00 X 5 SETS

400m Run

20 Russian KB Swing (53/35)

Max Toes to Bar in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

1:00 Lat Prayer Stretch on Box

5/5 Moose Antlers

10/10 Single Arm KB Bent Over Rows

-Rest as Needed b/t Sets-