Warm Up
2 Rounds
20 Jumping Jacks
15 Mountain Climbers
10 Spider Lunges
5 Hanging Scap Retractions
Then Run 400 M
2x 3-5 Kip swings
1×3-5 Pull Ups (or scaled option)
Met Con
For time (25 Min Cap)
Run 400 M
4 Rounds of 5 Pull Ups/10 Push Ups/15 Ab Mat Sit Ups
Run 400 M
3 Rounds of 5 Pull Ups/10 Push Ups/15 Ab Mat Sit Ups
Run 400 M
2 Rounds of 5 Pull Ups/10 Push Ups/15 Ab Mat Sit Ups
Run 400 M
1 Round of 5 Pull Ups/10 Push Ups/15 Ab Mat Sit Ups
Run 400 M
Mobility
1 Min Standing Calf Stretch/side
1 Min Bretzel Stretch/side
