WARM-UP
1 ROUND
:30 Walking Knee to Chest
:30 Heel to Butt
:30 Toe Elevated Walk
:30 Heel Elevated Walk
:30 High Knees
:30 Butt Kickers
:30 Alt Single Leg Skip
100m Row
Into…
1 ROUND
10 Sit-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
BASELINE I
I. ON A 10:00 RUNNING CLOCK…
Row 2000m then in Remaining Time Max Double Unders
(Score is Time + Note DUs completed)
-Rest as Needed b/t Efforts*-
II. AMRAP x 15 MINUTES
10 Hand Release Push-Ups
15 Air Squats
20 Sit-Ups
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
Goal – Test Day! Really push the pace on the row in Part I, focus on big (but manageable sets) in Part II. Avoid that Push-Up
fatigue!