Warm-Up
3 Sets, For Quality:
20 Line Hops (Forward and Back)
10m high knees
10 Hip 90/90 Rotations
:20/20 Second Copenhagen Hold
:20/20 Second Single Leg Glute Bridge Hold
10 Alternating Box Step-Ups

“Earn These Shields”

For Time:
1600m Run
40 Dual Dumbbell Box Step Overs
800m Run
20 Dual Dumbbell Box Step Overs
Dumbbells: 2×35/25bs (15/12kg)
Box: 24/20”

Goal: 17:00-21:00

Time Cap: 25:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

Strategy:

We want to challenge you today to head out at a fast pace here with the goal of hitting the first mile in just under 5k pace before tackling our first set of Dumbbell Box Step-Overs. The goal is to complete these in under 2:00 minutes before heady out for the 800m run with the goal of maintaining the pace of the first mile, even with tired legs. We will then move onto the final 20 Box Step-Overs with a good deal of fatigue setting in here. So fight to maintain a cadence and pace working to complete them in under 1:00.

PRVN Reset
12:00 AMRAP
12 Bird Dogs from Crawling
:30 Saddle Pose
6/6 Side Lying Thoracic Rotation
:30 Puppy Dog Stretch