WARM UP
3 ROUNDS
- 16 Alt Box Step Ups
- 20 Shoulder Taps ( Pike box hold )
- 10 Box Jumps
- 20-30 sec Handstand Hold
*For athletes not getting upside down- :30 Plank on hands
WORKOUT
FOR TIME
- 100m Run (assault runner) **
- 10 HSPU*
- 10 Box Jump Overs (24/20) 200m Run
- 20 HSPU
- 20 Box Jump Overs
- 400m Run
- 30 HSPU
- 30 Box Jump Overs
- 600m Run
- 40 HSPU
- 40 Box Jump Overs 800m Run
*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.
(Score is Time)
**Runs (100m, 200m, 400m, 600m, 800m) should be completed in the following timeframes…
100m- :30 or less 200m- 1:00 400m- 2:15 600m- 3:30 800m- 4:30