Warm Up
3 Rounds
15 Jumping Jacks
10 Squats
15 Mountain Climbers
5 Plank to Squat
Met Con
Prep:
1×20 High knees in place+5 Front Squats+5 Strict Press (bar only)
1×10 Calf raise w/ negative/side+ 10 Thrusters (bar only)
1×20 High knees in place+5 Thrusters (light)
1×10 Calf raise w/ negative/side+ 5 Thrusters (working weight)
Every 7 Minutes for 5 Rounds
Run 400 M
15 Thrusters (M:105/75/55, W:73/53/35)
15 Burpees
Rest remaining time
Cool Down
Walk 200 M, then:
1 Min Standing Calf stretch/ side
1 Min Single Leg Flexion/side
