Junkyard dog warm-up
1 set:
200-meter run

AMRAP 6:
Partner A: 8 jumps around partner
Partner B: 8 jumps around partner
Partner A: 8 jump over and crawl under partner
Partner B: 8 jump over and crawl under partner

- RX -
Every 3:00 for 7 rounds:
200-m run
12 DB box step-overs (20/35 lb) (20/24 in)
- Use two dumbbells.

- INTERMEDIATE -
Every 3:00 for 7 rounds:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
- Use two dumbbells.

- BEGINNER -
Every 3:00 for 7 rounds:
200-m run
8 box step-overs (12/12 in)

- MASTERS 55+ -
Every 3:00 for 7 rounds:
200-meter run
12 DB box step-overs (15/25 lb) (20/20 in)
- Use two dumbbells.

Post-workout
Accumulate:
25 strict pull-ups
- Advanced athletes add load.

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Same as Rx'd
- If no box is available, substitute 12 double-DB walking lunges.