Monday
Warm-up
Warm-up
LINE DRILLS
100m Run (EZ Pace)
25ft Walking Samson Stretch
25ft High Knees
25ft Walking Staggered Stance Good Mornings
25ft Butt Kickers
25ft Hurdler Walks
25ft Bunny Hops
100m Run (EZ Pace)
100m Run (EZ Pace)
25ft Walking Samson Stretch
25ft High Knees
25ft Walking Staggered Stance Good Mornings
25ft Butt Kickers
25ft Hurdler Walks
25ft Bunny Hops
100m Run (EZ Pace)
Into…
2 ROUNDS
8 Alt. DB Goblet Lunges
5/5 Ankle Rotations (Clockwise/ Counter Clockwise)
8 Step-Ups
10 Alt. Cossack Squats
Workout
Metcon (Time)
FOR TIME
200m Run
40 Box Jumps (24/20)
600m Run
80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)
600m Run
40 Box Jumps
200m Run
200m Run
40 Box Jumps (24/20)
600m Run
80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)
600m Run
40 Box Jumps
200m Run
(Score is Time)
KG DB: (22.5/15)|(15/10)
Post-Workout Strength
Metcon
EMOM x 8 MINUTES
MIN 1 – :40 Alt. Seated Arnold Presses
MIN 2 – :40 DBL DB OH Hold*
MIN 1 – :40 Alt. Seated Arnold Presses
MIN 2 – :40 DBL DB OH Hold*
*Stand for DBL DB Hold.
(No Measure)
