A. GENERAL (5:00)
200-400m Jog oe 2:00 machine
2 rounds of
25' Samson Stretch lunges
25' Soldier’s Walk
10 Beat swings
10 Calf Raises

B. SPECIFIC (8:00)
Running drills
3 sets
25' A Skip
25' Straight leg Shuffle
25' Butt Kicks
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C2B Pull ups
5 Kip Swings
5 Half pull ups, focus on push away and keeping the body tight
5 Pull ups / C2B

5 rounds, each for time
800m Run
20 Chest to Bar Pull ups

-Rest 2 minutes / Active rest-

Score: Each round for time
TC: 36 minutes
KG: N/A

Scaling Options
Beginner
400m Jog/Walk
12 Ring Rows

Intermediate L1
800m Run
16 Jumping Chest to bar pull ups

Intermediate L2
800m Run
12 Pull ups

Light banded psoas pulls
2 x 20/20

Goal: unilateral core and hip accessory