WARM-UP
:30 Each
High Knee Karaoke
Over the Hurdle
Walking Knee to Chest
Figure Four
Lunge with Twist
Toy Soldiers
High Knees
Butt Kickers
Side Step
Skip
1:00 Mod Row
1:00 Fast Row
Into…
3 ROUNDS
20 Alt. Shoulder Taps
8 Step Ups
6 Knee Push-Ups
WORKOUT
FOR TIME
50 Box Jumps (20″ for everyone)
1000m/800m Row
50 Hand Release Push-Ups
1000m/800m Row
50 Box Jumps
(Score is Time)
COOLDOWN
FOR RECOVERY
5:00 Foam Roll Back and Legs
2:00 Forward Fold
(No Measure)
Goal* – Focus on consistent moving pace throughout the whole workout. Break up Push-Ups ahead of time so athletes do not fatigue or fail early and have to rest longer