Warm-Up
ON A 5:00 RUNNING CLOCK…
200m EZ Jog
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
200m EZ Jog
-Rest Remainder-
(No Measure)
Strength
AMRAP x 4 MINUTES
8 Glute Bridge-Ups
2 Walk-Outs*
8 Alt. Reverse Lunges
-Rest 1:00-
AMRAP x 4 MINUTES
8 Glute Bridge-Ups
2 Walk-Outs
8 Alt. Reverse Lunges
*From standing, walk hands of to plank then walk back up to standing.
(Score is Rounds + Reps)
Workout
EMOM x 12 MINUTES
MIN 1&2 – Run 400m or 20 Burpees
MIN 3 – Max Burpees
-Rest 3:00-
AMRAP x 10 MINUTES
Run 200m or 25 Mountain Climbers
30 Lateral Hops
10 Up-Downs
(Score is Rounds + Reps)
After Party at on ZOOM app 7am and 7pm
FOR RECOVERY
5:00 Flow Yoga or Stretching *
* Athlete Choice
(No Measure)
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