Turf & Turf

GENERAL WARM UP

  • 0:30 Downdog
  • 0:30 Active Spiderman
  • 0:30 Active Samson
  • 0:30 Inchworm
  • 0:30 Frog Hops
  • 0:30 Slow Burpees
  • 0:30 Knuckle Drags
  • 0:30 Quad Stretch
  • 0:30 High Knees
  • 0:30 Butt Kicks
  • 200m Jog

 

MOBILITY

  • 1:00 Pole/Rig/Rack Assisted Squat Hold

"Turf & Turf"


[On the 0:00]
3 Rounds:

  • 200 Meter Run
  • 25 Wallballs ( 9/6)

 

[On the 9:00]
3 Rounds:

  • 200 Meter Run
  • 20 Pull-ups

 

[On the 18:00]
3 Rounds:

  • 200 Meter Run
  • 15 Burpees

[Time Cap = 27:00]

 

*Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round*

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (L/R)

ACCESSORY

Tabata:

  • Plank
  • Arch
  • Hollow
  • Seal Walk

A round of tabata is 8 rounds of 0:20 on, 0:10 off.

Full 4:00 tabata at each station before moving on. 16:00 in total.