LINE DRILLS (25’ EACH)
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
Toy Soldiers
Figure 4
Walking Lunge + Twist
High Knees
Butt Kickers
SL High Knee (R)
SL High Knee (L)
Straight Leg Run
Side Shuffle (Down + Back)
into…
3 ROUNDS
100m Run
8 Bent Arm Banded Pull-Apart
6/6 Split Squat
4 Push-Up*
*2nd Round perform 4 Up-Downs
3rd Round perform 4 Burpees
ON A 25:00 RUNNING CLOCK...*
1 Mile Run
200 Push-Ups
100 DB Goblet Alt. Lunges (Athlete Choice)
Max Synchro Burpees in Time Remaining...
*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed...P1 works while P2 rests. Synchro Burpees must be completed together.
(Score is Total Synchro Burpees)
Run 1-Mile
then in Remaining Time
AMRAP
40 Push-Ups
30 DB Goblet Alt. Lunges (Athlete Choice)
20 Burpees
(Score is Rounds + Reps)
Options....
Quads
Glutes
Lats
Calves
(No Measure)