A. Warm-Up 

2:00 Run/Bike/or Row then, 3 Rounds of: 

6 Reverse Lunges + 5 Walk-Outs + :20 Bar Hang 

*Chipper Movement Review*

B. Chipper 

1 Shopping Center Lap 

2 Sets of: 

50 Walking Lunges 

40 Push-Ups 

30 Plate Ground to Overhead 

20 Toes to Bar 

Then, 

1 Shopping Center Lap 

*If subbing row for run, row 800 Meters for each run*

C. Midline 

3 Sets of:

1:00 Plank + 100 Meter Farmer Carry 

Rest 1:00 

Level 1

400 Meter Run + 25/20/15/10 Reps (coach will scale movements appropriately)

Level 2/Masters 

Incline Push-Ups; Hanging Leg Raises 

Level 3

As Written