Mobility
Warm-up
30 Seconds Butt Kicks (50% effort)
30 Seconds High Knees (50% effort)
30 Seconds Rest
30 Seconds Butt Kicks (75% effort)
30 Seconds High Knees (75% effort)
30 Seconds Rest
30 Seconds Butt Kicks (100% effort)
30 Seconds High Knees (100% effort)
Skills / Strength
Skills / Strength Rest Day
WOD
3 X 4:00 AMRAPs (2:00 Rest)
200 meter Run
12 Burpees
12 Air Squats
AMRAP = As Many Reps As Possible
Set the clock for 4 minute rounds. You will rest 2 minutes between each of the 4 minute rounds. In each 4 minute round, run 200 meters, do 12 burpees, and do 12 squats, in order, as many times as you can. Rest 2 minutes and then start the next round wherever you left off the previous round. Post your total rounds and reps to comments.
Burpee
Air Squat
Cool-down
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