WARM UP
1 ROUND
Jog Shuttle Run
High Knees
Butt Kickers
Side Shuffle x2
Shuttle Run x 2
Into…
2 ROUNDS
10 KB Deadlift
10 Alt Tuck-ups
:30 Plank
:30 Hollow Hold
Into…
1 ROUND
2 Shuttle Runs
10 Alt V-Ups
10 RKBS
:20/:20 FR Hold
WORKOUT
EMOM x 30 MINUTES
MIN 1 – :45 Shuttle Runs*
MIN 2 – :45 Alt. V-Ups or Tuck-Ups
MIN 3 – :45 Russian KB Swings (Athlete Choice)
MIN 4 – :30/:30 Single KB Front Rack Hold (L/R)
MIN 5 – Rest
*Each 25′ Length = 1-Rep.
(Score is Total Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)
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