400m Run

Dynamic Flexibility



5 Rounds for Time:

800m Run

5 Rope Climbs

50 Push Ups

Time Cap = 40 Minutes

*Please, please scale this workout appropriately for your athletes depending on their ability.  This is a lot of volume.  Most or our athletes got through 4 rounds.  You can either cap the workout or have people cut down the push-ups.

Scaling Options:

5 Rope Climbs  5-10 Rope Pulls  3x Strict Pull Ups per rope climb

50 Push Ups  30-40 Push Ups  Incline Push Ups (Place hands on a bench or box)


Skill Work