Warm-up
LINE DRILLS (5:00 CAP)
Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
-Immediately into-
ON A 5:00 RUNNING CLOCK…
400m Run
AMRAP In Remaining Time…
10 Scap Push-Ups
5 Tempo Push-Ups (30X1)
“PAZ”
HERO WORKOUT**
ON 6:00 RUNNING CLOCK…
Complete 1000m Run*
Into…
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into…
ON 6:00 RUNNING CLOCK…
Complete 1000m Run
*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Weight vest optional for the entire workout.
(Score is Rounds + Reps)