8.27.25 THE DISPATCH

Warmup:
400 m run
30 Cal Bike
20 Situps

Dynamic Stretch

Strength:
Bench Press
Warm up set then:
5@50%, 4@55%, 2@60%
5@60%, 4@65%, 2@70%
5@65%, 4@75%, 2@80%

Workout: “The Dispatch”

20 min AMRAP w teams of 3
P1: 400 m run
P2: Cal Bike
P3: KB Swings (45/35)
Athletes rotate based on completion of 400 m run.

Team of 2 version:
P1: 400 m run
P2: Cal Bike

ICING
Pull Up Progressions
3X Max effort if you use bands use as few as possible
30 GHD Sit Ups