WARM UP

(23 min)

40:20 x 4

• singles & walk out plank and reach

*rest 60s

30:15 x 4

• jumping jacks & air squat to med ball

*rest 60s

20:10 x 4

• mountain climbers & alt. lunges

*rest 60s

-then-

• 60s/60s wall calve stretch

PACER WORKOUT

(37 min)

YOU-GO-I-GO

• 1 Round of: 30s hand stand hold
• 2 Rounds of: 2/2 Turkish get ups
• 3 Rounds of: 3 lengths sled push
• 4 Rounds of: 100 singles
• 5 Rounds of: 45s incline treadmill run @ 5% incline
• 4 Rounds of: 20 2-arm rope waves + 5/5 Prisoner lunges
• 3 Rounds of: 5/5 SA KB Snatchs
• 2 Rounds of: 3 down back sprints
• 1 Round of: 30s hand stand hold