WARM UP
2 ROUNDS
100m Jog
5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups
5 Vertical Jumps → 5 Box Jumps
Into…
2 ROUNDS
150/100m Row
10 Scap Push-Ups → 10 Push-Ups
10 Up-Downs → 10 Burpees
Into…
2 ROUNDS
:30 Cardio Choice
20 Alt. Plank Shoulder Taps → 10 Alt. Plank Rotations
10 Alt. Deadbugs → 10 Sit-Ups
WORKOUT
EMOM x 10 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 Max Box Jumps or Step-Ups (Athlete Choice)
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – 250/200m Row
MIN 2 – :45 Max Burpees or Push-Ups
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – :45 Cardio Choice (Shuttle Run, Bike, Ski, or Jump Rope)
MIN 2 – :45 Max Sit-Ups or Plank Hold
(No Measure)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside
-Rest as Needed-
(No Measure)
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