Warm Up
3 Rounds
10 Pause Squats
20 Jumping Jacks
10 Spider Lunges
20 Mountain Climbers
1 Min Single Leg Flexion/side
Partner Met Con*
Run 400 M**
10-9-8-7-6-5-4-3-2-1 DB Thrusters***
1-2-3-4-5-6-7-8-9-10 V-Ups
Run 400 M
10-8-6-4-2 OH Plate Lunges****
4-8-12-16-20 Plate Russian Twists
Run 400 M
10-9-8-7-6-5-4-3-2-1 Ab Mat Sit Ups
1-2-3-4-5-6-7-8-9-10 Burpees
*Scaling Options:
Scale reps
– 10-1 to 10-8-6-4-2 (30 reps, just over ½ volume)
– 10-2 to 5-4-3-2-1 (1/2 volume)
**Partners run together, once both are back (or done w/ indoor option), working one person at a time through reps:
– Partner A does 10 Thrusters and 1 V-Up, then Partner B does same, A does 9/2 etc (unless scaling volume)
– Sub 500 M Row or 2 Min hard bike for Run
***Scaling Options:
– Single DB Goblet Squat or unweighted Squat
****Scaling Options:
– Lunges to unweighted or low unweighted Step Ups
Repeat sequence for each set of movements
