LINE DRILLS (4:00 Cap, Move Quick!)*
Walking Knee Hug
Walking Quad Stretch
Walking Figure-4
Butt Kickers
High Knees

*(20’ for each drill,w/ a light jog back to starting position)

Immediately Into…

200m Group Run

Immediately Into…

AMRAP x 4 MINUTES
10 Alt. Lunges
5 Up Downs
5 DBL DB Deadlift
5 DB Hang Power Cleans

EMOM x 25 MINUTES
MIN 1&2 - 500/400m Row
MIN 3&4 - 100m Run into Max Reps of...*
MIN 5 - Walking Rest

*EMOM is 5 Rounds Total...
Round 1 - DB Up-Down (50/35)|(35/20)
Round 2 - DB Suitcase Lunge**
Round 3 - DB Power Clean
Round 4 - DB Push Press
Round 5 - DB Up-Down

**Each Lunge Step = 1-Rep

(Score is Total Reps)

DB KG: (22.5/15)|(15/10)

IN TEAMS OF 2...

4 ROUNDS FOR TIME
1000/800m Row*
Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed.

**DB Reps Per Round...
Round 1 - 50 DB Up-Down (50/35)|(35/20)
Round 2 - 60 DB Suitcase Lunge***
Round 3 - 70 DB Push Press
Round 4 - 80 DB Power Cleans

***Each Lunge Step = 1-Rep

(Score is Time)

DB KG: (22.5/15)|(15/10)