WARM-UP:
*Active Stretch
-then:
*2-4-6-8-10-12 x Air Squat
*2 x Hand Release Push-Up
+
*200m Run @ end of set
---------------------------------------------------------
Within 5 Min., Complete:
*400m SB Run (ball held centered @ chest)
*In Leftover Time, AMRAP: Rotational Ball Slam
-SCORE = total # Rotational Ball Slam
Within 5 Min., Complete:
*400 x Jump Rope Singles OR 200 x Double-Under
*In Leftover Time, AMRAP: Burpee
-SCORE = total # Burpee
Within 5 Min., Complete:
*40 x Push Press (95/65) (Rx+: Behind-the-Neck Push Press)
*In Leftover Time, AMRAP: Handstand Walk for distance (sub: Bear Crawl or Wall Walk)
-SCORE = total meters of Handstand Walk
Within 5 Min., Complete:
*400m SB Run (ball held on R side 200m there/ on L side 200m back)
*In Leftover Time, AMRAP: Broad Jump for distance
-SCORE = total meters of Broad Jump
Within 5 Min., Complete:
*40 x Overhead Lunge (hands @ Press width)
*In Leftover Time, AMRAP: Hang Power Snatch
-SCORE = total # Hang Power Snatch
Within 5 Min., Complete:
*400 x Jump Rope Singles OR 200 x Double-Under
*In Leftover Time, AMRAP: Overhead Sit-Up (unloaded bar)
-SCORE = total # OH Sit-Up
(*Note: OH Sit-Up begins supine with bar directly over chest (locked out elbows), rise up to a seated position (keep heels glued to floor) while moving the bar overhead, finish in an upright seated position (establish lumbar curve) with bar overhead and head “poked through”)
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