1 ROUND (25’ for each movement)

200m Run

Walking Samson Lunges

Toe Walk

Walking Toe Touches

Heel Walks

Walking Figure 4 Squat

High Knees

Walking Lateral Lunges

Butt Kickers

200m Run

Into…

2-3 ROUNDS (Time Permitting)

10 DB Alt. Around the Worlds

10 Scap Push-Ups

10 Push-Up to Pike*

10 Supinated Single Ring Ring Row*

*RND 2-3 complete 10 DB Floor Press w/ Light DB’s + 10 Supinated Ring Rows.

400m Run

20 DB Floor Press (Athlete Choice)*

10 Chin-Ups or Supinated Ring Rows

*Option for DB Deficit Push-Ups or Hand Release Push-Ups

-Rest w/ Time Remaining-

(Score is Slowest Time)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)