3 rounds for time 5 inch worms 10 vertical jumps 15 push ups 20 squats

Low Pogo + High Pogo

3 x 1:00

Tuck Jump

8 x 8

4 rondas para o melhor tempo 10 hand release push ups 20 v-ups 50 air squats / jump squats

Plank

1 x 3:00

Heroic Warm-up

Sprint

5 x 30

Split Jump

4 x 20

Bulgarian Split Squat

4 rondas para tempo 10 broad jumps 20 plank shoulder touch 30 burpees 1 min descanso

Jack Knife

4 x 50

Swim Upper Body Warm up

3 x 10

Reverse Lunges

3 x 20

Lateral Bound

4 x 20

Lateral Broad Jump

4 x 3

Hip Thrust

5 x 20

Hand Release Push-Up

5 x 15

1-Leg RDL Isometric Hold

4 x 0:30

Sit-up

4 x 25

Jumping Jacks

4 x 50

Run

1 x 20:00

Heroic Warm-up

For Completion

Bunny Hops Linear

3 x 5

Bunny Hops Lateral

3 x 5

Sprint

5 x 40

Depth Jump

4 x 8

6 rondas 20 bench dips 20 burpees 20 walking lunges 20 bicycle crunch depois 1000 m ou 8 min a correr