WARM-UP

Hinshaw Warm up:

Perform each drill for 10m out, then walk back:

1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)

20m out walk back:

11. Side step out and back
12. Side step jumping jack out and back
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m:

15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk
21. 50m hash marks (fast feet) forwards & backwards
22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)

WORKOUT PREP

• 100m Run
• 200/175m Row
• 100m Run

“JERRY”

FIRE

For time (30min cap):

• 1600m Run
• 2000/1600m Row
• 1600m Run

WATER

• 1200m Run
• 1600/1200m Row
• 1200m Run

EARTH

• 800m Run
• 1000/800m Row
• 800m Run