WARMUP
RUNNING WARM-UP (5:00 CAP)
2 min cardio choice (Moderate Pace)
Into…
25’ High Kicks
25’ Samson Lunge
25’ Ankle Roll Outs
25’ High Knees
25’ Butt Kickers
Into…
AMRAP x 5 MINUTES
4 Lunge + Lunge + Air Squat
5 Slamball Ground to Overhead
6 Quad Heel Taps
7 Up-Downs
WORKOUT
ON A 30:00 RUNNING CLOCK…
1 Mile Run
-Immediately Into-
8 ROUNDS
10 DB or KB Alt. Farmers Lunges (50/35)*
15 Sit-Ups
20 Slam Balls (30/20)
-Immediately Into-
Max Cal Bike or Row w/ Time Remaining…
(Score is Total Cals)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
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