EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.

BENCHMARK WORKOUT
“RANNIE”
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round

GOAL – For the workout, get after those runs! Settle in to the run on a maintainable pace for the first 3 rounds. Push the pace into an uncomfortable territory on those last two and try to hold on! Aim to go
unbroken on the Sit-Ups and Double Unders.

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