Hinshaw WU
Hinshaw Warm Up
Warming up – Hips and Lower body:
high-knee karaoke,
over the hurdle,
knee to chest,
figure four

Warming up – Torso and Upper body:
lunge with a torso twist,
toe touch,
high knees, (slowly Lean & slowly come across)
butt kicks,
straight leg,
sidestep and sidestep jumping jack.

Warming up – the upper body:
sitting arm swings
tanding arm swings.

Warming up – knees and ankles:
toes-out walk,
toes-in walk,
walk on heels,
walk on toes,
walk on outside of foot,
walk on inside of foot.

Metcon (AMRAP – Reps)
5:00 AMRAP
1000/800m Row
Max Burpees

rest 2:00

10:00 AMRAP
1 Mile Run
Max Burpees

rest 2:00

5:00 AMRAP
500/450m Row
400m Run
Max Burpees

Rest 2:00

5:00 AMRAP
400m Run
500/450m Row
Max Burpees

Score = total burpees