Prep work
2 sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca
3 min jump rope practice
Wod
25 min amrap
Run 600M
Rest 3-5 min
B.
3×25 push ups
3×20 ring rows/barbell row(barbell in squat stand)
3×30 American swings 70/53 (big sets or…set)
These are not for time. Perform them for quality.
Cool down
Mobility
Post results
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