Warm-Up
A) 2 Rounds:
15m High Knees
15m Butt Kickers
200m Run
B) 3 Rounds:
5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Ball Slams
10 Ring Rows
Workout
With a Partner complete the following:
800m Run
12 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then,
400M Run
6 Rounds:
5 Power Cleans, 135#/95#
10 Shoulder to Overhead, 135#/95#
15 Calorie Row
AX: 95#/65#.
RX: As is
RX+: 155#/105#.
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Barbell Movements: you should be able to complete the barbell movement in unbroken sets.
Athletes may break up all movements anyway they would like.