WARMUP
4 ROUNDS*
:45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace
10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg Swings
A March Drill** → B March Drill*** → Lateral Shuffles → Shuttle Run
*For the running drills, athletes will perform the movements 25’ out and 25’ back.
**Walking High Knees. Move slow and w/ a slight pause at the top of the high knee.
***At the top of the High Knee, extend the leg out to extend/ stretch the hamstring, bring the leg back in and repeat on the opposite side.
WORKOUT
EVERY 2:00 x 6 SETS
25/20 Cal Row
Max 50′ Shuttle Runs*
*25′ out and 25′ back.
-Rest 1:30 b/t Sets-
(Score is Lowest Round of 25′ Shuttle Runs)
FINISHER
3 SETS
30 DB Chest Flyes*
20 DB Twisting Curls
10 Banded KB Curls
-Rest As Needed b/t Sets-
*Complete on floor.
(No Measure)