WARM-UP
ON A 10:00 CLOCK…
400m Slow Jog
50’ Side Shuffle Left
50’ Side Shuffle Right
50’ Side Shuffle Left
50’ Side Shuffle Right
200m Quick Run
Into…
AMRAP in Remaining Time
10 Box Step-Ups (24/20)
5 Burpees
10 Perfect Scap Pull-Ups
5 Walk-Outs*
*Standing, bend over, walk hands out to Plank, walk back, standing.
WORKOUT
4 SETS*
ON A 5:00 RUNNING CLOCK…
25 HR Push-Ups
25 Box Jump (24/20)
Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time…
-Rest 1:00 b/t Sets-
*Weight Vest Optional for Push-Ups and Box Jumps then Remove.
(Score is Reps)
Goal – We are looking for a constant pace every set without reaching burnout (especially on the push-ups). 1:00-2:00 each round on the pulling portion (your choice!) is the goal…with the fittest sprinting to get there faster each time! If you are still working at the 4:00 mark, move to the pulling.