WARM-UP
1 ROUND
10/10 Leg Swings
10/10 Heel to Butt
20 Toe Elevated Walk
20 Heel Elevated Walk
20 High Knees
20 Butt Kickers
100m Run
Into…
1 ROUND
5 Scap Push-Ups
10 Shoulder Taps
10 Lunges
5 Knee Push-Ups
10 Air Squats
BASELINE WORKOUT
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
-Rest 5:00-
II. AMRAP x 15 MINUTES
5 Push-ups
10 Sit-Ups
15 Air Squats
(Score is Rounds + Reps)
Goal – Test workout so let’s push it today! Max effort on the mile and see what you have left on the rower. Big sets on Part II try to keep pushing the pace.