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)
Goal – Aim to keep rounds under 1:30-2:00. Even though it’s just a bodyweight workout, stay true to form throughout. Goal should be a steady pace that keeps rest times limited to the transitions between movements.