WARMUP
LINE DRILLS
25’ Samson Lunges
25’ Frankenstein walk
25’ Heel Walk
25’ Toe Walk
25’ Knee Hugs
25’ Quad Pulls
25’ High Knees
25’ Butt Kickers
2 ROUNDS
200m Run
10 Alt. Lunges w/ Twist
10 Burpees to Target
WOD
6 SETS
ON A 3:00 RUNNING CLOCK…
400m Run
Max Reps in the Remaining Time:
ODD ROUNDS: Alt. KB Goblet Lunges (Athlete Choice, Moderate)
EVEN ROUNDS: Burpees to Target
-Rest 1:00 b/t Sets-
POST-WORKOUT STRENGTH
2-3 SETS
10/10 Single Arm KB Upright Row
20 Alt. KB Slides
:30/:30 Single Arm KB Overhead Hold
-Rest as needed b/t Sets-
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