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Friday, July 18 2025

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“The Sprint Mile” (15min cap w/rests)

400m Run/Row

Rest 1min

200m Run/Row

Rest 1min

400m Run/Row

Rest 1min

200m Run/Row

Rest 1min

400m Run/Row

*Rest 5min / transition from last runner/time cap*

15min AMRAP:

11 Right Arm Dumbbell Push-ups

11 Left Arm Dumbbell Snatch

44 Double Unders

11 Left Arm Dumbbell Push-ups

11 Right Arm Dumbbell Snatch

44 Crossovers

Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20

Core & Flexibility Development

-10 Hip Extension to Glute Ham Raise

-1min Head to Floor Straddle Stretch

-1min Couch Stretch

-10 Back Extensions

-1min Butterfly Stretch

-1min Chinese Splits / Standing Straddle

-10 Hip Extensions

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