3MJR

WARM UP

FIGURE 8s
STEP  UPS
HI KNEE HOPS
INCH WORMS
12 MIN

WORK OUT    HILL

1 HILL RUN
J SPLIT LUNGE FIRST POLE
RUN HILL UP AND BACK DOWN THEN BACK UP TO 1ST POLE
J SPLIT LUNGE TO 2ND POLE
RUN HILL UP AND BACK DOWN THEN BACK UP TO 2ND POLE
J SPLIT LUNGE TO 3RD POLE
RUN HILL UP AND BACK DOWN THEN BACK UP TO 3RD POLE
J SPLIT LUNGE TO 4TH POLE
RUN HILL UP AND BACK DOWN THEN BACK UP TO 4TH POLE
J SPLIT LUNGE TO TOP POLE AND BACK DOWN
1 HILL RUN

lunge up the hill run down and then run back up
BACK TO GYM

1MIN KNEE HOLD
1 MIN SQUAT HOLD
1 MIN ROACH
3 ROUNDS