Meet your new coach for Thursdays and Saturdays….Cameron, part of the competative program and CF Level 1 coach

• Warm up 2x

• Outside
• 10 walking lunges and run 100 meters
• 10 walking lunges with a torso twist
• 100 m back peddle
• 200 m run

Teams of 3 Divide work evenly with one athlete working at a time. Run together. AMRAP 30 minutes 200m Run 30 Pullups 30 Box Jumps 20/24 30 DB Shoulder-To-Overhead 35/50 30 Jumping Squats 30 KB Swings 1p/1.5p 750m Row

Scaled

200m Run 30 Pullups 30 Box Steps 20″ 30 DB Shoulder-To-Overhead @ manageable weight 30 Jumping Squats 30 Russian Swings @ manageable weight 750m Row