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1 Round:
–400m Run
–10ea Walking Quad Stretch
–:20sec Lateral Hops
–:20sec Front to Back Hops
1 Round:
–200m Run
–5ea High Knee Tuck + Lunge & Rotate
–5ea Reverse Lunge to Opposite Heel Touch
–:20sec Lateral Hops
–:20sec Front to Back Hops
SPECIFIC WARM UP 15-30minutes
Specific Warm-Up/ Build Up 1xs:
–100m Hard Run
–12 KB Deadlift
–6ea Single Arm KB Swing
–6 Alt. Single-Leg Box Step Up
–3 Box Jump (step down)
KB Swing Specific Warm-Up 1x:
–8 KB Swing @ workout weight
Workout Prime 1x:
–200m Hard Run (or workout distance)
–5 Box Jump
–8 Swings
EMOM 12 min:
Min 1: Run 200 meters
Min 2: 20 Box Jump (24/20)
Min 3: 20 Swing (70/53)
EMOM 12 min Scaled Version:
Min 1: Run 150 meters
Min 2: 10-15 Box Jump OR Step Up (20/16)
Min 3: 10-15 Swing (35/26)
3 Rounds:
100′ Double KB Front Rack Carry
20 Hollow Rocks
100′ Farmers Carry
20 Russian Twist
