Prep Work
2X50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca
3 min jump rope practice
WOD
A.
8X200M Run
Goal is to hit the same exact time each set, rest as needed.
*If you want to make it simple have your phone with the timer already pulled up and hit the lap time every time you come in from your run.
B.
10-1
Wall ball shots
30 Double unders
*Double under stay the same, only the wall balls go down.
10 Min Cap
C.
Optional
2 rounds for Meters/burpees/swings
2 min row
1 Min Burpee over the urg
1 min Russian swings 53/35
Cool Down
Mobility
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