Junkyard dog warm-up
• Scale to step-overs instead of jump-overs as needed.
• Scale the crawl under to a bear crawl around the partner.

AMRAP 6:
Partner A: 8 jumps around partner
Partner B: 8 jumps around partner
Partner A: 8 jump over and crawl under partner
Partner B: 8 jump over and crawl under partner

– RX –
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.

– INTERMEDIATE –
7 rounds for time:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.

– BEGINNER –
5 rounds for time:
200-m run
10 alternating walking lunges

Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

7 rounds for time:
200-meter run
10 dumbbell box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
– Substitute with dumbbell farmers carry lunges if no box/object is available to step onto or over.