"ALTERNATE"

  • 100m Run at an Easy Pace
  • 0:20 Knuckle Drags
  • 0:20 Alternating Quad Stretch
  • 0:20 Alternating Step Back Lunge + Rotation
  • 0:20 Overhead Tricep Stretch (each side)
  • 100m Run
  • 0:10 Standing Straddle Stretch into Inchworm into 3 Push Ups
  • 0:10 Standing Straddle Stretch into Inchworm into 2 Push Ups
  • 0:10 Standing Straddle Stretch into Inchworm into 1 Push Ups
  • 0:20 Active Spiderman
  • 0:30 Plank

AMRAP 20:

  • 2 Rounds of "Nate"
  • 200 Meter Run

    1 Round of "Nate" =
  • 2 Ring Muscle Ups
  • 4 Handstand Push Ups
  • 8 Kettlebell Swings (70/53)

    *Score = Total Rounds + Reps
    *1 Round = 2 Rounds of "Nate" + 200m Run
    *100m Run = 1 Rep

COOLDOWN 

MOBILITY

  • 1:00 Banded Tricep Stretch
  • 1:00 Lying Chest Opener Stretch

 

ACCESSORY

5 Sets Not For Time:

  • 1 Rope Climb (15ft.)
  • 30 Second L-Sit on Rings
  • 50' Heavy Yoke Carry (Heavy 5 Back Squat)