3′ Bike
3′ Jump Rope
Walking Stretches
Run Intervals
4x600m on 3:30
6’ DB Complex
DB Deadlift
DB Hang Clean
DB Front Squat
DB Push Press
(start with 1 rep, add 1 per round)
6’ Core Circuit
10m R/10m L Plank lateral walk
12e Bicycle Crunch
10e Side …
10′ Jog Down James Jackson
Dynamic Stretches
Every 5’ for 4 rounds
300m run
300m row
20 V-ups
15 DB Thrusters (30/20lbs)
Alt. EMOM x8 Rounds
1. 75 Jump Rope
2. 10 Burpees
10′ Dynamic Warm up
Sprint Development
6x200m Run on 2′ Interval (2:30 after rep 3)
-Complete 10 BW squats + 10 crunches during each rest interval
Partner Sled Circuit – 5 Rounds each (start on same end of turf)
Partner …
3 Rounds
300m Run + 5e Lunges + 5 Inchworms
Dynamic Stretches
Endurance Helen
3 Rounds
400m Run
21 KB Swings
12 Ring Rows
Right into…
3 Rounds
400m Row
21 Rocket Jumps
12 MB V-ups (5/4kg)
Slider 3 way lunge 3x4e (rev. lunge + lateral lunge + …
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2 lap Jog
2′ Bike
2′ Jump Rope
Dynamic Stretches
Alternating On 30″ Interval x10 Rounds
1. Slam Ball x5
2. SB Scoop vertical jump and throw x5
20′ Amrap
300m Run
30 BW Squats
30 Ab Mat Sit ups
300m Row
30 Walking Lunge Steps
30e Shoulder …
3 Lap Indian Run
Dynamic Stretches
For Time: (16′ Cap)
900m Run
10 Box Jumps
15 KB DL High Pull (24/16)
20 Ab Mat Sit ups
600m Run
10 Box Jumps
15 KB DL High Pull (24/16)
20 Ab Mat Sit ups
300m Run
10 Box Jumps
15 …
3 Laps Warm up Pace
Dynamic Stretches
Sprint Development
8x Mini Hill Sprints on 1:15
4 Rounds for time.. (Out back)
15 KB Swings
10 Pushups
100m Run (50+50)
15 Goblet Squats
10 Burpees
100m Run (50+50)
4 Rounds for time.. (Inside)
20m Walking Lunge
15 V ups
10 …
1 Lap Jog, 3′ Jump Rope, 3′ Row
Walking Stretches
4x
2′ Hard Run (shoot for 400-600m)
1′ Rest
1′ Amrap
Round 1: Plate Thruster (20/15)
Round 2: Super Burpee
Round 3: Toe to Bar (or Hanging Knee Raise)
Round 4: Plate Push (15/10)
1′ …
2 Lap Jog
3′ Bike WU Pace
Dynamic Stretches
Resisted Sprints 5x30m
4 Rounds For Time
20 KB Swings
20 AB Mat Sit Ups
200m Row
2′ Rest – right into.. (watch the clock when you finish)
4 Rounds For Time
15 Goblet Squats
15 Pushups
150 …
Partner Lava Hopping Relay
*each pair gets an ab mat, green plate, and yellow plate. Start at end of turf, put one down in front of you and move forward, stepping only on your equipment, rotating …
