Warm-Up.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – “W” Holds x 5 @ 1515 tempo
Minute 4 – Rocking Box Bridges x 4-6 reps
Then…
A.
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds
B.
For time:
800 Meter Run
80-Foot Front-Racked Walking Lunges
40 Front-Racked KB/DB Squats
400 Meter Run
40-Foot Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Run
20-Foot Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats