25:00 AMRAP
30 Situps
25' Broad Jumps
20 Toes To Bar
400m Run
50' 1-Arm DB Overhead Lunge


Fun long workout with nothing very technical. Pay particular attention to the shoulders being active on the overhead lunge and scale them down in weight appropriately. They can also scale down the distance of the broad jump if necessary. If not comfortable or stable overhead they can farmers carry for the lunges or do them without weight. Athletes should try to get 3-4 rounds.

0:00-10 Individual Warmup

3 rounds:

  • :15 Plank
  • 25 Single Unders
  • 7 Boot strappers

10:00-20:00 Group Warm Up

  • Track Warmup
    • Knee Up and Across
    • Pullback
    • Lunge and Reach
    • Toy Soldiers
    • Inch Worms
    • Lateral Bunny Hops
    • High knee skips
    • Side Shuffle in squat
    • Over Under Fence
    • Butt Kicks
    • Bear Crawls Broad Jumps

20:00-25:00 Final Review and Prep

25:00-50:00 Metcon

50:00-60:00 Cooldown and Scores

  • Have them dead hang a few sets of 20-30 seconds to loosen up core and back