- High knees
- Butt kicks
- Walking 1st half of world’s greatest (elbow to instep, straighten legs for hamstring stretch)
- Reverse lunges with overhead stretch
- Sideways plank walk- add push-up if desired.
50 ft Monster Walks
50ft Banded Side Steps- Right Side
50ft Banded Side Steps- Left Side
Then- 20 bandy pull aparts
In 17 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Burpee Lateral Jumps
6 Pull Ups
9 Burpee Lateral Jumps
9 Pull ups, etc…
Level 2- (75,55)
Level 1 – (65,35)
Push yourself on the mile to see what you can do and then whatever you have left, start slow and keep moving for the AMRAP.
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.