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GENERAL WARM UP 5-18minutes
1 Round:
–200m Run
–10ea Toy Soldier
–5ea High Knee Tuck + Lunge & Rotate
–14 Alt. Plate OH Alt.Lunge
–10 Plate Ground to Overhead
–5ea Plate Wraps
1 Round:
–200m Run
–5 Inchworm + Push Up
–5ea Reverse Lunge to Opposite Heel Touch
–14 Alt. Plate OH Walking Lunge (in place or walking)
–10 Plate Ground to Overhead
–5ea Plate Wraps
SPECIFIC WARM UP 18-25minute
Workout Prime 1x:
–200m Hard Run
–10 Alt. Goblet Lunge (light)
–8 Russian Swing (light)
–8 Alt. Goblet Lunge (workout weight)
–6 Russian Swings (workout weight)
AMRAP 8 min:
Run 800 meters
-with remaining time complete max rounds of 50′ Goblet Lunge (70/53) + 15 Russian Swings
Goal: Complete 3 full rounds of the couplet
AMRAP 8 min Scaled Version:
Run 600 meters
-with remaining time complete max rounds of 50′ Goblet Lunge (53/35) + 10 Russian Swings
Goal: Complete 3 full rounds of the couplet
400m KB or DB Double Front Rack Carry (35’s/26’s)
