A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row


Single Unders


Burpee Box Jumps, 24”/20”


1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.



With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

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