Warm Up
3 Rounds
15 Jumping Jacks
10 Spider Lunges
15 Band Good Mornings
5 Plank to Squat
Met Con
Prep:
1×20 High knees in place+10 Step Ups
1×10 Calf raise w/ negative/side+ 10 Russian KB Swings
1×20 High knees in place+10 Box Jumps
1×10 Calf raise w/ negative/side+ 10 OH KB Swings
5 rounds (36 Min cap)
Run 400 M
15 Box Jumps
21 KB Swings
15 Burpees
Rest 2 Minutes
Cool down
Walk 200 M, then 1 Min Standing Calf stretch/ side
