Prep Work
Runners prep
30M High knees
30M Butt kickers
30M Walking (high knee) Lunge
30M Bounding
60M Carioca (down and back facing same direction)
WOD
LVL One
Every 4min for 16min
200M Sprint
10 Burpees
Once the clock hits 21:00
50 Burpees for time
LVL Two
Every 4 Min for 16min
400M Run
10 Burpee Box jumps
Once the clock hits 21:00
50 Burpees for time
ACC WOrk
3X8 Single Leg SINGLE bell (opposite Arm to leg) RDL
Cool Down
Mobility
Post results
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