50 feet of each:Jog x 2Skipping high kneesLateral shuffle/directionToy soldiersSamson lunges (10 lunges then jog)Crawling Spiderman lunges (10 lunges then jog)Bear crawlBunny hopBroad jump (5 jumps then jog)Burpee broad jump (5 jumps then jog)1 set:10 standing calf raises/leg:30 band pull-aparts
- RX -For time:400-m run18 muscle-ups400-m run15 muscle-ups400-m run12 muscle-ups- Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.
- INTERMEDIATE - 5 rounds for time:400-m run9 low-ring muscle-up transitions- Run together, split muscle-up transitions as desired.
- BEGINNER - 4 rounds for time:400-m run4 low-ring muscle-up transitions- Run together, split muscle-up transitions as desired.
- MASTERS 55+ - For time:400-m run27 chest-to-bar pull-ups400-m run24 chest-to-bar pull-ups400-m run21 chest-to-bar pull-ups- Partners run together and share pull-up reps as desired, running an additional 200-m after each person has taken an attempt.
For time:400-m run18 double-dumbbell devils presses (35/50 lb)400-m run15 double-dumbbell devils presses 400-m run12 double-dumbbell devils presses - Partners run together and share devils presses as needed.
Accumulate::30 banded overhead stretch/side:30 bent-arm pec stretch/side