Group Warm-up

Run 300 meters then complete 2 rounds at 30 sec each of…

• • Butt Kickers
  • Skips
  • Rear Lunges
  • Arm Circles
  • Band Pull A-parts
  • Shoulder Taps
• Then run 300 meters again.

Workout – Pyramid

10 – 8 – 6 – 8 – 10 reps

• • Clean & Press
  • KB Figure 8 to a Rear Lunge
  • TRX Face-pull
  • Sit-outs
  • Sumo Deadlift High Pull
  • Half Burpees

Finisher

4 rounds of 20 sec work/ 10 sec rest nonstop

• • Plate Ground to OH
  • Plate Toe Taps
  • Push-ups
  • Lateral Plank Walk