OUTDOOR! Warm-up
2 Rounds of
10 Groaners
10 Up-Downs
then…
AMRAP x 10 MINUTES
10 Slow Plate RDLs
10 Slow Alt. Lunge to Curl
10 DB Arnold Press w/ Slow Descent
100m Jog
OUTDOOR!!! Workout
FOR TIME
200m Plate Run (Athlete Choice)
50 Plate Ground to Overhead
50 Plate Walking Lunges*
200m Plate Run
50 Bodyweight Jumping Squats
50 Plate Walking Lunges
50 Plate Ground to Overhead
200m Plate Run
*Hold Plate in Bear Hug for Lunges
(Score is Time)
Optional Finisher
FOR TIME (OR NOT FOR TIME!)
5k Run to Support the Ultimate Hawaiian Trail Run
(Score is Time)
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