Thursday 05.27.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Running Technique & Stamina Intervals
Complete for time versus a 15:00 time cap

Run 800m
Rest time to complete 800m Run
Run 400m
Rest time to complete 400m Run
Run 200m


  • Scale running distances to shorter or longer pieces as individually warranted.
  • Rest time after each Run is 1:1 with the working time to complete that distance.

Post scores to comments.

“Route Reconnaissance”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Box Jumps (20/16”)
Dumbbell Hang Clean (2×35/20lbs)
Dumbbell Jerk (2×35/20lbs)


  • Scale weight & Box Jump height as needed.
  • Rx+ may substitute 24/20” Box Jumps and increase the Dumbbell weight to 50/35lbs.
  • Rx# (Octothorpe): 14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps per movement.

Post scores to comments.

Samy Daghir

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