ON A 5:00 RUNNING CLOCK…
100m Jog
25’ High Kicks
25’ Walking Samson Stretches
25’ Bear Crawls
25’ Bunny Hops
25’ High Knees
25’ Butt Kickers
25’ Up-Down Broad Jumps
100m Jog
*Take a short break then transition to…
FOR TIME (RPE 8)*
400m Run
*This is meant to act as a time trial for the interval workout. You should
be able to comfortably hold b/t 1:45-2:00 while fresh. If unable to hit
that range consider adjusting the distance of the run down!

AMRAP x 4 MINUTES
6 Air Squats
4 Sumo Stance Bodyweight Good Mornings
6 Alt. Step-ups
4 Knee/Regular Push-ups
6/4 Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
6 WB Front Squats OR WB to a Target
4 Sumo Deadlifts Barbell OR KB*
6 Box Jumps Step Down
4 Burpees OR Strict Presses*
6/4 Cal Row

2 ROUNDS
:45 Cal Bike
10 Burpees
8 Ring Rows
6 Scap Pull-Ups
4 Kip Swings
Into…
2 ROUNDS*
5 Snatch Grip Deadlifts
5 Above the Knee High Pulls**
5 ATK Muscle Snatch**
5 ATK Power Snatch**
*RND 1 w/ PVC. RND 2 w/ BB.
**Option to take BB from Below the Knee position in 2nd round.