Warm-Up:

3 Minute AMRAP- 15 Jumping Jacks, 10 Squat + Stretch, 5 Inch Worm + Knee-to-Elbow

2 Minute AMRAP- 12 Lunges + Stretch, 9 Shrug + Pause, 6 Plank KIckback + Scap Push-Up

2 Minute AMRAP- 9 Hop Squats, 6 Single Leg RDLs (3/side), 3 Tuck Jumps (single reps)

Strength/Speed Work:

Every 2:00 for 8 Rounds

150m SPRINT

Track average time

Workout:

5 Rounds for Time:

15 Double KB/DB Deadlift

100ft Farmer’s Carry

15 Push-Ups

100ft Farmer’s Carry

Track final time at the end of the 5th round

(At-Home Version- Single KB/DB or Weighted Bag Deadlift/Carry)