WARMUP
LINE DRILLS Tabata Style (x2 Each)
Walking Knee Hug
Walking Quad Stretch
Butt Kickers
High Knees
Power Skip
Immediately Into…
3 SETS
20 Band Pull-Aparts
20 Band Upright Rows
20 Band Rows (Band wrapped around an upright)
WORKOUT
FOR TIME
1 Mile Run
Immediately Into…
50 Strict Pull-Ups
75 Hand Release Push-Ups
100 Plate Step-Ups (45/35)|(24/20)
Immediately Into…
1 Mile Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.
**Weight Vest Optional.
(Score is Time)
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