WARMUP
2 ROUNDS
200m Run
8 Push-Up to Pike
10 Ring Rows
10 Up-Downs
10 Bird Dogs
Into…
2 ROUNDS
6 Shuttle Runs
8 Push-Ups OR 8 Box/Bench Dips
10 DB Bent Over Row
10 Up-Down + Mountain Climbers
10 Sit-Ups
WORKOUT
EMOM x 30 MINUTES
MIN 1 – :40 Reps of 25′ Shuttle Runs
MIN 2 – :40 Strict Dips*
MIN 3 – :40 Ring Rows or DB Bent Over Row
MIN 4 – :40 Up-Downs + Mountain Climber**
MIN 5 – :40 Sit-Ups
*Option for Ring, Box or Bar Dips
** 1 Rep = Down to Plank + Knee to Chest L + Knee to Chest R + Stand
(No Measure)
OPTIONAL AFTER PARTY
ON A 7:00 RUNNING CLOCK…
Foam Roll Quads, Lats, Calves
(No Measure)
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