130810

Warm up

Run 400
Walking Lunges
Walking knee hugs
Walking ankle grabs
High Knees
Heel Ups
Rotating Lateral Lunge
Shuffle
Karaoke
Karaoke w/ high knee lift

Samson Stretch

Optional: Max Pushups in 1 minute at the conclusion

PARTNER WOD (2 Athletes)
20 minute AMRAP:
400m Run / Handstand Push Ups
400m Run / Wall Balls (M-20#/F-14#)
400m Run / Kettlebell Swings (M-70#/F-55#)
*Athlete #1 completes the 400m Run while Athlete #2 completes as many HSPU reps as possible.  After each athlete has completed BOTH the 400m Run and the HSPUs, they will continue on to the 400m Run/Wall Balls using the same format.  After each athlete has completed BOTH the 400m Run/Wall Balls, they will continue on to the 400m Run/KBS.  If a team completes the 400m Run/KBS, they will proceed back to the 400m Run/HSPUs and continue through the workout as described above until the AMRAP is complete.
**Score total reps completed.