“The Sprint Mile” (15min cap w/rests)
400m Run – Rest 1 min
200m Run – Rest 1 min
400m Run – Rest 1 min
200m Run – Rest 1 min
400m Run – Rest 1 min
Rest 5min / transition from last runner/time cap
5 Rounds For Time: (20min cap)
10 Right Arm Dumbbell Snatch
10 Box Jump Overs (can use hands)
10 Left Arm Dumbbell Snatch
10 WallBall Shots 20/14lbs to 10/9’ MRX20/10 to 9′
Box Heights = 24/20″ RX+30/24” MRX 20/18”
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
