WARMUP
20’ LINE DRILLS
Toy Soldiers
Walking Groiners
Toe Walk
Heel Walk
Crouching Side Steps
Kareokes
200m Run
Into…
AMRAP x 5 MINUTES
10 Toe Touch Jumping Jacks
10 Sumo Good Morning
10 Double Unders or 20 Single Unders
10 Conventional Deadlifts
WORKOUT
EVERY 8:00 x 4 SETS
800m Run
40 Double Unders*
20 Sumo Deadlifts (185/135)
*Option for Unbroken Double Unders
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
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