General Warm Up (5-8)
400m Run or 500m Row
Specific Warm Up (8-12)
:10-:20 HS Hold (wall facing)
10 Walking Lunge Step
10 Straight Leg Situp
into…
1-2 Wall Walk
10 Alternating Step Up (1 DB)
10 V-up
into..
10 Wallball Lunge
10 Front Rack Step Up (2 DB)
(12-60)
60 Star jumps
200m Run (both athletes)
50 V up
200m Run
40 Alt. Lunge Wallball (20/14lb.) (10/9ft.)
200m Run
30 Front Rack Step up (50/35lb. Each hand)
200m Run
12 Wall Walk
42:00 AMRAP
Teams must rest 2:00 after each successful round.
All runs must include both partners completing the run. They don’t have to stay together on the run, one person may get back first to start the next move.
*Work can be split however teams decide throughout!
Goal: Sub 40
Cap: 50
Intermediate: 40 Star jumps, Alt. V- ups, 14/10lb. WB, 35/20lb. DB’s, 10 WW
Baseline: jumping jack, bent knee v up, 10/6lb. WB or step back lunge no weight, unweighted step up, partial range wall walk.
(0-5)
Today the goal is big endurance with short running intervals between each movement. Athletes will complete a total of 800m running through each round.