Warm Up
200m Run
Into
1 ROUND
25ft Alt. Knee to Chest
25ft Alt. Toy Soldier
25ft Toe Walks
25ft Heel Walks
25ft High Knees
25ft Butt Kickers
Into
2 ROUNDS
R1: 10 Alt. Lunges → R2: 10 BB Back Rack Lunges
10 Alt. Step-Ups → 8 Box Jumps
8 Scap Pull-Ups → 8 Bigger Kip Swings
8 Kip Swings → 8 Kipping Knees to Chest
100m Run
Workout
FOR TIME*
1 Mile Run
120 Box Jump Overs
100 Alt. Back Rack Lunges
80 Toes to Bar
*Partition All Work as Needed