Los Angeles Police Department- Metropolitan Division, 5th Annual Randy Simmons 5K Challenge Run

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> #1

> 7 minutes:

>

> -Row 3 minutes, for calories

> -Box jumps 2 minutes, for reps

> -Shoulder to overhead 2 minutes, for reps (M 45# dumb bells, W 25#. dumb bells)

>

> #2

> AMRAP (as many reps as possible) 7 minutes:

>

> -50 burpees

> -20 over head walking lunges (M. 45# plate, W 25# plate)

> - 20 jumping squats

> #1

> 7 minutes:

>

> -Row 3 minutes, for calories

> -Box jumps 2 minutes, for reps

> -Shoulder to overhead 2 minutes, for reps (M 45# dumb bells, W 25#. dumb bells)

>

> #2

> AMRAP (as many reps as possible) 7 minutes:

>

> -50 burpees

> -20 over head walking lunges (M. 45# plate, W 25# plate)

> - 20 jumping squats

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