DATE – Thursday




3 Rounds:

5 shuttle runs (1 shuttle = 1 length running forward, 1 backward. ¾ pace)

50’ duck walk: 25’ forward, 25’ backward


Samson Stretch 2 x 30secs per side

Posterior Chain floss w/band 60 secs per side




Back Squat: 3 reps EMOM for 7 mins – heavy: increase each set as required but NOT to failure.




Teams of 3 complete the 25 min AMRAP for total meters, double unders & calories:


200m Run

AMRAP Double Unders

Row for Cals

*One person per station, 200m run dictates when athletes switch, athletes move in order to the next station.