Warmup
Time: 30
Glute/Hamstring SMR (10 min)
+
400m jog
5 Inch Worms
+
2 rounds
15 Russian Kbs (light)
15 Air Squats
10 Ring Rows
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
Test Row
OR
20 minute AMRAP
Run 400 meters
30 Box Jump 24/20->20/14->Step-ups
30 Wall-balls 20/14->14/10->10/4
Athletes should focus on keeping the breathing consistent throughout. For the Row remind athletes that this is long and should be conservative on their pacing from the start. It’s better to speed up half-way through than watch your pace drop off.