1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec single unders
10 Heel Toe Rocks
50m Jog
50m Acceleration Run
5 Deadlifts (empty bar - build across)
5 Hand Release Pushups

2. Workout Prep
2 sets:
5 Deadlifts
3 Push Ups
50m Run
*Build in pace and practice fast transitions*

AMRAP 20

5 Air Squats
:30 second Plank hold
4 Reverse Lunges
:30 second Hang hold
3 Burpees
Run 100m

10 Sets
2min/set Cap

RX
10 Deadlifts (115/80)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

RX+
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

Scaling Ideas:
10 Kettlebell Sumo Deadlifts (light)
10 Bar Push Ups
50m Sprint
-Rest 2 minutes between sets-

10 sets

2min/set Cap

15 Deadlifts (135/95)
15 Push ups
100m Sprint
-Rest 2 minutes between sets-

Max Unbroken Double Unders

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Tricep lacrosse ball smash (each side)