Goal: Build running endurance, functional strength and the ability to keep moving under fatigue.
30-minute AMRAP:
- 400m Run
- 12 Dumbbell Thrusters
- 10 Burpees Over Dumbbell
- 16 Walking Lunges — 8 each leg
- 12 Dumbbell Deadlifts
- 10 Box Jump Overs
Complete as many quality rounds as possible in 30 minutes.
Focus: Don’t attack the first round. Find a pace you can hold, keep transitions tight and aim to make your final round as strong as your first.
