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Sun 18th October




WARM-UP

FOR TIME (10:00 CAP)

  • 400m Jog

Into...

3 ROUNDS

  • 10 Walking Alt. Samson Stretches

  • 10 Walking Alt. Leg Kicks

  • 5 Inch Worms w/ Push-Up

Into...

  • 200m Jog


STRENGTH

EMOM x 10 MINUTES

  • Min 1 - 10 Seated Alt. DB Arnold Press

  • MIn 2 - :40 Max Single DB Curls


(Score is Weight)

WORKOUT

4 SETS ON A 4:00 CLOCK...

  • 100m Sprint

  • 20 DB Walking Lunges (15/10)

  • 15 DB Hang Power Clean Max Plank in Remaining Time

-Rest 1:00 b/t Sets- (Score is Slowest Time)

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