WARM UP
On a 5:00 clock…
1:00 bear crawl
1:00 air squats
1:00 down dog
1:00 kip swings
1:00 burpees
Then
400 meter run
SKILL
5:00 AMRAP top down Turkish getup
RX: (24kg/16kg)
*Must control object back to starting position before switching arms. Count total reps.
WORKOUT OF THE DAY
For reps:
0-3:00:
400 meter run
3:00-4:00:
AMRAP wall ball
4:00-6:00:
Rest
6:00-7:00:
AMRAP bar facing burpee
7:00-9:00:
Rest
9:00-10:00:
AMRAP OH squat
10:00-12:00:
Rest
12:00-13:00:
AMRAP chest to bar pull up
13:00-15:00:
Rest
15:00-18:00
400 meter run
18:00-25:00:
AMRAP:
15 wall ball
15 bar facing burpee
15 oh squat
15 chest to bar pull up
RX: (20/14) (95/65)
55+: (20/14) (75/55)
*Sprint interval stimulus. Score total reps completed for all exercises except the runs.