WARM UP

:60 inch worms + :30 kb strict sit ups + :15 wide-outs
:60 active sampson + :30 kb bottoms up squat/press + :15 high knees in place
:60 active spiderman + :30 kb alt. swing + :15 butt kicks in place

MOBILITY

:60/60 static hip flexor stretch
:60/60 calve stretch

PART I.

• 200M sprint(2L under awning) + 8 burpees
• 200M sprint + 8 burpees
• rest 3 minutes
• 400M run(1.5 times around building) + 8 burpees
• 400M run + 8 burpees
• rest 3 minutes
• 800M run(3 times around building) + 8 burpees
• 800M run + 8 burpees
• rest 3 minutes

PART II.

RFT

• 100 singles
• 5 renegade row burpee curl press
• 100M OH plate carry
• 5 max height box jumps
• 15 jack knives