WARMUP
DYNAMIC RUNNING WARM-UP
200m Run
25’ Toe Walk
25’ Heel Walk
25’ High Knees
25’ Butt Kickers
25’ Alt. High Kicks
25’ Figure 4 Stretch
25’ Right Side Karaoke
25’ Left Side Karaoke
200m Run
Into..
2 SETS
10/10 Bent Over Row
:30 Plank
16 Alt. Shoulder Taps
10/10 No Push Up Renegade Row
5 Narrow Push Up
WORKOUT
EVERY 7:00 FOR 3 SETS
800m Run
15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)*
Max Dips in Remaining Time
*1 Rep = Row (R) + Row (L).
**Option for Ring or Box Dips
-No Additional Rest b/t Sets-
(Score is Lowest Reps of Dips)
FINISHER
2-3 SETS
20-25 Seated Double Banded Lat Pull-Downs
20-25 Banded Upright Rows
15-20 Banded Hammer Curls
-Rest As Needed b/t Sets-
(No Measure)
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