8/2/2016

Warm up:

• 400 meter easy run
• 10 walk out push ups
• 10 ups and overs
• 10 high kick toe taps

AMRAP – as many reps as possible  (6min)

• 10 knees to elbow
• 10 TRX rows
• jump squats

Main set:

18/15/12/9 reps

• Thrusters
• Alternating lunges
• Hand release push ups

——- 100 meter sprint——-

Repeat

Core set:

Three rounds of

• 20 jack knives
• 15 side plank hip raises

Stretch and foam roll