February 24, 2023

Warm up

2 rds

30 toe raises

20 walking hip flexor

20 walking hamstring

60 second supinated hang

Then

Foot drills

Then

2 rds

5 burpee

3 shuttle runs

Workout

Amrap 15

5 burpee pull ups

10 shuttle runs (each run is 50 ft)

10 burpee pull ups

10 shuttle runs

15 burpee pull ups

10 shuttle runs

20 burpee pull ups

10 shuttle runs

25 burpee pull ups

10 shuttle runs

30 burpee pull ups

Etc…

Immediately into

5 minutes to achieve 1 rm thruster