DATE

RX
For time:
400-m run
12 box jumps (24/30 in)
400-m run
24 box jumps (20/24 in)
400-m run
36 burpees
400-m run

INTERMEDIATE
Same as Rx’d

BEGINNER
For time:
200-m run
12 box jumps (12/20 in)
200-m run
24 box step-ups (12/20 in)
200-m run
36 burpees
200-m run

TIMECAP: 16:00

GENERAL WARM-UP | 12:00
1 set:
:20 toe taps
:20 in-and-out
:20 two-foot plate hops
:20 lateral plate hops
:20 up-downs to plate
10 alternating step-ups (to the lower box height)
– rest :10 between movements

1 set:
:20 toe taps
:20 lateral plate shuffle
:20 left-leg plate hop
:20 right-leg plate hop
:20 burpees to plate
10 alternating step-ups (to the lower box height)
– rest :10 between movements

LOWER-BODY DYNAMIC WARM-UP | 4:00
1 set:
:20 calf stretch/leg
:30 elbow instep + reach/leg
10 hamstring kick-ups/leg

RUNNING PRACTICE | 5:00
Every :45 for 4 sets:
100-m run

BOX JUMP & BURPEE REVIEW | 5:00
1 set:
3 box jumps (slow)
3 burpees (slow)
3 box jumps (moderate)
3 burpees (moderate)
3 tall box jumps (slow)
– Rest :10-:15 between movements

MINI-ROUND | 5:00
1 set:
200-m run
3 box jumps (24/30 in)
6 box jumps (20/24 in)
9 burpees
200-m run

COACH-LED STRETCHING | 10:00
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)

your
SCORE

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