WARM UP
EMOTM 10:00:
ODD: :30 run in place + 10 kip swings
EVEN: :30 run in place + 10 push ups
SKILL
Bench/floor press
AMRAP at 50% 1RM
AMRAP at 60% 1RM
AMRAP at 70% 1RM
WORKOUT OF THE DAY
5 x 3:00 rounds for max reps:
Rds 1,3,5:
400 meter run
AMRAP pull ups
Rds 2,4:
400 meter run
AMRAP push ups
Lv2: C2B & clapping push ups
*Rest 2:00 between rounds. Coaches may need to modify the distance for slower runners. Goal is for the athlete to finish their run with a minimum of :30 available to work on calisthenics. Score total pushups and pull ups combined.