100m Jog

Into…

PART 1

1-2 ROUNDS

10 Calf Raises + Tib Raises*

10 Alt. Hip Circles

10 Alt. Bird Dogs

*1 Rep = 1 Calf Raise + Tib Raise (shift back onto the heels, pulling the toes towards the shins)

Into…

PART 2

3 SETS → :15 WORK / :15 REST*

MVMT 1 - High Knees

MVMT 2 - Bodyweight Good Mornings

MVMT 3 - Butt Kickers

MVMT 4 - Med. Ball Front Squats (2nd Round: Med. Ball Push Press; 3rd Round: Med. Ball Thrusters)

*1 SET = MVMT 1 - MVMT 4

Into…

100m Jog

EMOM x 8 MINUTES

MIN 1 - 5 TNG Deadlifts*

MIN 2 - 100m Run

*Start Light and build to workout weight. No bar slamming for TNG.

(No Measure)

EVERY 4:00 x 5 SETS

100m Run

8 Deadlift (225/155)(155/105)

100m Run

24 Wall Balls (20/14)

100m Run

-Rest w/ Time Remaining-

(Score is Slowest Set)

EMOM x 9 MINUTES

MIN1 - 5/5 Sciatic Nerve Floss

MIN 2 - 10 Alt. 90-90 Hip Rotations

MIN 3 - 5/5 Groiners w/Twist*

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)