WARM UP
2 ROUNDS
- 5 Inchworm
- 5 Push ups
- 10 Prisoner Squats
- 10 Alt Samson Stretch
- Lateral walk with band at your ankles (10L / 10R)
WITH A PARTNER
BUY IN: RUN 2 MILES, YOU GO I GO, 400M AT A TIME (EACH PARTNER RUNS 1 MILE)
THEN
5 ROUNDS with YOUR PARTNER, YOU GO I GO, COMPLETE EXERCISES IN ORDER
- 20 ALT KB CLEAN + JERKS (GOBLET SQUAT)
- 20 ALT FRONT RACK KB LUNGES (ALT LUNGES)
- 20 PUSH UPS
- 20 FOOT BEAR CRAWL
- 20 IN OUT PLANK
- 20 OBJECT BURPEES
CASH OUT: RUN 2 MILES, YOU GO I GO, 400M AT A TIME (EACH PARTNER RUNS 1 MILE)
SOLO:
BUY IN: RUN 1 MILE
THEN
5 ROUNDS
- 10 ALT KB CLEAN + JERKS (GOBLET SQUAT)
- 10 ALT FRONT RACK KB LUNGES (ALT LUNGES)
- 10 PUSH UPS
- 10 FOOT BEAR CRAWL
- 10 IN OUT PLANK
- 10 OBJECT BURPEES
CASH OUT: RUN 1 MILE
CORE
30-20-10
- X + Os
- Plank Jacks
- Russian Twist
