WARM UP
2 ROUNDS
100M Jog
5/5 Leg Swings Forward + Backward
5/5 Leg Swings Side to Side
10 Tib + Calve Raises
10 Alt Groiners
10 Bird Dogs
Into…
2 ROUNDS
200M Run
10 Alt Step Ups→ 8 Box Jumps
10 Dead Bugs
WORKOUT
EVERY 5:00 x 5 SETS
200m Run
20 Box Jumps (30/24)
40 Sit-Ups
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL COOL DOWN
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
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