WARM-UP
200 M Easy Jog
Into…
AMRAP x 3 MINUTES
5 Up-Downs
10 Tuck Jumps
20 Crossbody Mountain Climbers
Into…
200M Fast Run
EXTENDED WARM-UP
EMOM x 12 MINUTES
Min 1 - 12 False Grip Ring Rows or
6 Pull Ups
Min 2 - :30 Box Jumps
Min 3 - :45 Row/Bike/Ski
WORKOUT
EVERY 3:00 x 6 SETS
15/12 Cal Bike, Row or Ski
12 Box Jumps (30/24)|(24/20)
Max Pullups, Ring Rows or BB Bent Over Rows