1 set:400-meter jog1 set:10 jumping jacks10 alternating Spiderman stretch + reaches10 air squats5 scap pull-ups10 jumping jacks10 alternating Samson lunges10 air squats5 inchworm + push-ups10 jumping jacks10 alternating scorpion stretches10 air squats5 scap pull-ups1 set:200-meter run
Prep movements:
Box jump over
Toes to bar
DB thruster
Trial run
1 round:
200-meter run
5 box jump-overs
5 toes-to-bars
5 double-dumbbell thrusters
– Use workout variations.
- RX -For time:400-m run30 box jump-overs (20/24 in)400-m run30 toes-to-bars400-m run30 double-DB thrusters (20/35 lb)
- INTERMEDIATE -For time:400-m run30 box jump-overs (20/24 in)400-m run30 knees-to-chest400-m run30 double-DB thrusters (15/25 lb)
- BEGINNER -For time:200-m run20 box step-overs (12/20 in)200-m run20 hanging knee raises200-m run20 double-DB thrusters (10/15 lb)
- MASTERS 55+ - For time:400-m run30 box jump-overs (20/24 in)400-m run30 toes-to-bars400-m run30 double-DB thrusters (10/20 lb)
Post-workoutAccumulate:30 DB renegade rows
2 sets::30 Spiderman stretch/side:30 foam roll calf/side
For time:400-m run30 object jump-overs (20/24 in)400-m run50 v-ups400-m run30 double-DB thrusters (20/35 lb)