Thursday, June 7th

By Travis Schliesser 
A) Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run
B) For Time
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

Females use 75% of body weight.

*25 minute time cap

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531