METCON
WARM-UP
1 ROUND
20 Butt Kickers
20 High Knees
20 Calf Raises
20 Tib Raises
AMRAP x 4 MINUTES
8 Sumo Good Mornings w/ Empty BB
8 Weighted Glute Bridge Ups
:30 Plank or Hollow Hold
Into…
*400m Test Run
STRENGTH
5-5-5-5*
Deadlift
*Start Light-Mod and build to Mod-Heavy.
WORKOUT
ON A 3:00 RUNNING CLOCK…
400m Run
-Rest w/ Time Remaining Then Into…
ON A 5:00 RUNNING CLOCK…
600m Run
15 Deadlift
-Rest w/ Time Remaining Then Into…
ON A 7:00 RUNNING CLOCK…*
800m Run
20 Deadlifts
40 Sit-Ups