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Sun 25th October




WARM-UP

LINE DRILLS (5:00 CAP)

Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

  • 25’ Walking Knee to Chest Stretch

  • 25’ Walking Quad Stretch

  • 25’ Walking Figure 4 Stretch

  • 25’ Walking High Kicks

  • 25’ Butt Kickers

  • 25’ High Knees

  • 25’ Power Skip

-Immediately into-


ON A 5:00 RUNNING CLOCK...

  • 400m Run

  • AMRAP In Remaining Time...

  • 10 Scap Push-Ups

  • 5 Tempo Push-Ups (30X1)

HERO WORKOUT** "PAZ"

ON 6:00 RUNNING CLOCK...

  • Complete 1000m Run*

Into...

AMRAP x 22 MINUTES

  • 23 Air Squats

  • 7 Burpees

  • 14 Push-Ups

Into...

ON 6:00 RUNNING CLOCK...

  • Complete 1000m Run

*Rest remaining time before AMRAP.


Workout originally programmed as just 1000m Buy-In / Cash-Out.

**Weight vest optional for the entire workout.

(Score is Rounds + Reps)

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