Warmup
Time: 20
Calf SMR (4 min)
+
200m Run
+
10 DB Press (each side)
10 Box Step-ups
10 Bodybuilders
x2
+
Review DB movements
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
35 minute AMRAP
Buy-in: 1200m Run
Then
AMRAP
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.