WARM UP MOBILITY & WARM UP

AMRAP 8:
200 mt Run
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
100 mt Run
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Kipping – Butterfly – Pull Ups – Chest To Bar

ACCESSORY

PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar

CONDITIONING
“CINDY SHAGGED”

For Total Reps For As Long As Possible

Prior to 3:00, complete:

2 Box Jump #60/50

2 Pull-Ups

2 Box Jump Overs #60/50

2 Push Ups

2 Burpees Box Jump Overs #60/50

2 Air Squat

If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements. If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements. This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.