STRENGHT & CONDITIONING
WARM-UP
400m Jog
Into LINE DRILLS (~25ft. increments)
Toe Walk → Heel Walk
Karaoke → High Knees
Bear Crawl → Quad Crawl
Into 2 ROUNDS
6 Up-Downs → Burpees
6/6 Hammer Curls → 6 DB Hang Muscle Cleans
6 Hollow Rocks
*The arrow denotes switching
movements in the second round.
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…24 Double Unders + 6 Alt. DB Devil’s Clean
MIN 3 – 200m Run
MIN 4 – Rest
*Start from the beginning every round.
PARTNER FINISHER IN TEAMS OF 2…
FOR TIME
800m Run*