MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
200 Run (easy pace)
10 Step Up/ each

Set 2
200 Run (moderate pace)
15 Step Up over

Set 3
200 Run (fast pace)
10 DB Step Up

Set 4
400mt (1k pace)
5 DB Step Up Over

CONDITIONING
“MADAME TUSSAUD”

For Time:
1200 mt Run
15 DB Box Step Over #60/50 – @22.5/15
800 mt Run
30 DB Box Step Over #60/50
400 mt Run
45 DB Box Step Over #50/40