10/10 Front to Back Leg Swings

10/10 Side to Side Leg Swings

20 Lateral Line Hops

20 Sagittal Line Hops

16 Shoo the Chickens

into…

200m Jog

10 Box Step-Ups

10 Deadbugs

12 Scap Push-ups

8 Up-Downs

into…

100m Run

8 KB Goblet Box Step-Ups

10 Straight Leg Sit-Ups

6 Push-Ups

into…

100m Sprint

10 Butterfly Sit-Ups

6 Hand Release Push-Ups

6 Up-Down Box Jumps

12-15 Lat Pull-Overs

20-25 Banded Upright Rows

-Rest As Needed b/t Sets-

(Score is Weight)

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max KB Goblet Alt. Box Step-Ups (53/35)|(24/20)

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max Sit-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max Up-Down Box Jumps (24/20)

Immediately into…

100m Sprint

(Score is Total Reps of ‚Max‘ Movements)

KG KB: (24/16)

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max KB Goblet Alt. Box Step-Ups (35/20)|(20)

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max Sit-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP x 3 MINUTES

Max Up-Down Box Jumps (20)

Immediately into…

100m Sprint

(Score is Total Reps of ‚Max‘ Movements)

KG KB: (16/12)

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)