WARM-UP
16 knee pulls to chest
4 inchworms
16 heel pulls to butt
4 worlds greatest stretch **each side
16 toy soldier high kicks
4 kang squats
—
5 Rounds
100m Run/:30 sec
5 Burpees
HOME GYM TRACK
A. Home Gym
AMRAP 25
5 Pull-ups
10 Push-ups
15 Air squats
**Every 5 mins complete a 200m Run
**Run Alternative
Those not having distance marked out will run for a total of 60 seconds
**Vest is optional
MINIMAL EQUIPMENT TRACK
B. Minimal Equipment
Same as HG
Alternative Movements
Bent-over Rows
Ring Rows
Inverted Rows
Banded Rows
Knee Push-ups
Elevated Push-ups
DB Floor Chest Presses
BODY WEIGHT ONLY TRACK C. Body Weight Only
Same as HG
Alternative Movement
Pull-up Substitution: V-ups or Lying Knee Tucks
COACHES CHALLENGE
D. CCOD
A1. Cossack Squats
3 sets x20-24 reps
+
A2. 30ft Duck Squat
**Rest as needed between supersets
MOBILITY
(Hold each one for 1 minute on each side)
Squat opener
Wall twist*
Shoulder distraction
The prayer
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