WARM-UP:
*Inchworm to 1 Push-Up - Step In to 1 Sumo Squat - Inchworm Back In
*Inchworm to 2 Push-Up - Step In to 2 Sumo Squat - Inchworm Back In
...all the way to
*Inchworm to 5 Push-Up - Step In to 5 Sumo Squat - Inchworm Back In
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*20 x Air Squat
*10 x Jump Squat
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*then reverse it: Inchworm - 5 Push-Up - 5 Sumo Squat
...all the way to
Inchworm 1 Push-Up - 1 Sumo Squat
5 min. A.M.R.A.P. METABOLIC RUN:
*2x Pop-Up Push-Up to Back Pedal there to Sprint Fwd. back
-10 “one thousand count” REST (“one-one thousand-two-one thousand...ten-one thousand”)
*3x Tuck Jump to Side Shuffle (R lead) there to Side Shuffle (L lead) back
-10 “one thousand count” REST
*4x Lunge Jump to Power Skip there to Sprint back
-10 “one thousand count” REST
30/3 - 20/2 - 10/1 RUN: (home base = basement level of parking deck)
*30 x Band Thrusters (stand on band, squat + OH press) - Sprint to 3rd floor and back
*20 x Band Thrusters - Sprint to 2nd floor and back
*10 x Band Thrusters - Sprint to 1st floor and back
3 min. A.M.R.A.P. METABOLIC RUN:
*Same as above Metabolic Run, but now 3 min. AMRAP
30/3 - 20/2 - 10/1 + BURPEE: (band under front foot, band racked atop shoulders)
*30 ea. leg x Resisted Lunges - Burpee-Frog Hop 3 short lengths of lot
*20 ea. leg x Resisted Lunges - Burpee-Frog Hop 2 short lengths of lot
*10 ea. leg x Resisted Lunges - Burpee-Frog Hop 1 short length of lot
2 min. A.M.R.A.P. METABOLIC RUN:
*Same as above Metabolic Run, but now 2 min. AMRAP
30/3 - 20/2 - 10/1 RUN:
*30 ea. leg x Band Hold (arms overhead) + Side Leg Lifts - Sprint to 3rd floor and back
*20 ea. leg x Band Hold (arms overhead) + Side Leg Lifts - Sprint to 2nd floor and back
*10 ea. leg x Band Hold (arms overhead) + Side Leg Lifts - Sprint to 1st floor and back
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