Walking Knee Hug
Walking Quad Stretch
Walking Figure-4
Butt Kickers
High Knees
*(20’ for each drill,w/ a light jog back to starting position)
Immediately Into…
200m Group Run
Immediately Into…
AMRAP x 4 MINUTES
10 Alt. Lunges
5 Up Downs
5 DBL DB Deadlift
5 DB Hang Power Cleans
MIN 1&2 – 500/400m Row
MIN 3&4 – 100m Run into Max Reps of…*
MIN 5 – Walking Rest
*EMOM is 5 Rounds Total…
Round 1 – DB Up-Down (50/35)|(35/20)
Round 2 – DB Suitcase Lunge**
Round 3 – DB Power Clean
Round 4 – DB Push Press
Round 5 – DB Up-Down
**Each Lunge Step = 1-Rep
(Score is Total Reps)
DB KG: (22.5/15)|(15/10)
4 ROUNDS FOR TIME
1000/800m Row*
Complete DB Reps**
*Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed.
**DB Reps Per Round…
Round 1 – 50 DB Up-Down (50/35)|(35/20)
Round 2 – 60 DB Suitcase Lunge***
Round 3 – 70 DB Push Press
Round 4 – 80 DB Power Cleans
***Each Lunge Step = 1-Rep
(Score is Time)
DB KG: (22.5/15)|(15/10)
