Warm-Up
ON A 10:00 CLOCK…
400m Slow Jog
50’ Side Shuffle Left
50’ Side Shuffle Right
50’ Side Shuffle Left
50’ Side Shuffle Right
200m Quick Run
Into…
AMRAP in Remaining Time
10 Box Step-Ups (24/20)
5 Burpees
10 Perfect Scap Pull-Ups
5 Walk-Outs*
*Standing, bend over, walk hands out to Plank, walk back, standing.
Workout
4 SETS*
ON A 5:00 RUNNING CLOCK…
25 HR Push-Ups
25 Box Jump (24/20)
Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time…
-Rest 1:00 b/t Sets-
*Weight Vest Optional for Push-Ups and Box Jumps then Remove.
(Score is Reps)
Optional Finisher
NOT FOR TIME
100 Quad Heel Taps*
*Each touch is 1 Rep
(No Measure)
Share this page