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Sat 1st August




WARM UP


AMRAP x 4 MINUTES

  • 100m Run

  • 10 Scap Push-ups

  • 10 Scap Pull-ups

-1:00 Rest-


AMRAP x 4 MINUTES

  • 100m Run

  • 10 Wall Ball Strict Press

  • 10 Wall Ball Front Squats


EXTENDED WARM-UP


4 SETS FOR QUALITY

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Air Squats

-Rest :30 b/t Sets-


(No Measure)



WORKOUT


AMRAP x 20 MINUTES

  • 800m Run*

  • 500m Row (45/30cal bike)

  • 30 Box Step-Ups (24/20) 25 Plate G2OH (20/15)

  • 20 Wall Balls (20/14)

  • 3-5 Wall Walks**

*Athlete can choose to Run 400m then Walk 400m

**Choose a number that keeps you moving and proper mechanics


(Score is Rounds + Reps)




COOLDOWN


ON A 5:00 RUNNING CLOCK...

  • Foam Rolling of Quads & IT Bands

(No Measure)





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