WARM UP
1 ROUND
25’ Toe Walk
25’ Heel Walk
25’ Alt. High Kicks
400m Run or 2 min Cardio
Into…
1 ROUND
25’ Alt. Hip Openers
25’ Alt. Quad Stretch
25’ Alt. Cossack Squats
200m Run or 1 min Cardio
Into…
1 ROUND
10 Scap Pull-Ups
10 Calf + Tib Raises
10 Tuck-Ups or V-Ups
100m Run or :30 Cardio
WORKOUT
4 SETS
400m Run (1.2/1 km Bike)
20 Toes to Bar
200m Run (.6/.4 km Bike)
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FINISHER
3 SETS
10-12 DB Hammer Curls
15-20 Banded Tricep Pull-Downs
-Rest as Needed b/t Sets-
(No Measure)
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