Time: 20

Calf SMR (4 min)
200m Run
10 DB Press (each side)
10 Box Step-ups
10 Bodybuilders
Review DB movements

Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing

35 minute AMRAP
Buy-in: 1200m Run


10 Burpee Pull-ups->Jumping Pull-ups
15 DB Push-Press 50/35->35/20->25/15
20 DB Box Step-overs 50/35->35/20->25/15

Pace this run at about 85% so that the AMRAP can be started right away. This is going to get very uncomfortable pretty quick, but athletes need to keep a consistent pace throughout, scale the weight and movements to reflect this. No one movement should stall the entire workout.

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