*** STRENGTH & CONDITIONING ***
WARM-UP
1-2 ROUNDS
10 Elevated Calf Raises w/:02 pause in bottom stretch
10 Ring Rows
:25 Dead Bar Hang
10/10 Leg Swings (side to side or forward/back)
Into…
AMRAP x 6 MINUTES
100m Run
10 Alt. Plank Rotations
10 Hollow Rocks + 10 Superman Arch Rocks
10 Plate/DB Ground to Overhead
STRENGTH
EMOM x 8 MINUTES
MIN 1 – :40 Strict Pull-Ups*
MIN 2 – :40 Shuttle Runs**
*Option for Banded Pull-Ups or Weighted.
**Set-Up 25′ or 50′ increments and shuttle between the targets.
WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK…
200m Run
16 Ground To Overhead (DB/Plate)
12 Pull-Ups
8 Toes to Bar
Max Plank Hold in Time Remaining
-No Additional Rest b/t Sets-