MOBILITY & WARM UP

AMRAP 10
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Running Warm up

2 sets:
200-meter run
– Rest 2:00 between sets.

1 set:
200-meter run
10 burpees

CONDITIONING
“THE ESCAPE OF THE DEAD HORSE”

AMRAP 2:
200-m run
AMRAP burpees

– Rest 2:00 –

AMRAP 4:
400-m run
AMRAP burpees

– Rest 4:00 –

AMRAP 6:
800-m run
AMRAP burpees