WARM-UP
3 SETS
:30 Toe Walk
:30 Heel Walk
:30 Duck Walk
:30 High Skip

Into…
3 SETS
100m Jog*
5 Inch Worm + Push-Up
20 Pike Shoulder Taps
*Focus on Shoulders back & down away from the ears, arms relaxed

BENCHMARK WORKOUT
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65/45)
(Score is Rounds + Reps)

FINISHER
3 SETS FOR QUALITY
20 Empty Barbell Curls
20 Supinated Bent Over Rows
-Rest 1:30 b/t Sets-
(No Measure)

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