A.
3 sets (as fast as possible)
400 m run
15 Burpees
rest 3 min

B.
In teams of 2 complete:
“Partner Angie”
For time
100 Pull-ups (10 rep increments)
100 Push-ups (10 rep increments)
100 Sit-ups (10 rep increments)
100 Squats (10 rep increments)

A.
3 sets (as fast as possible)
400 m run
15 Burpees
rest 3 min

B.
In teams of 2 complete:
“Partner Angie”
For time
100 Pull-ups (10 rep increments)
100 Push-ups (10 rep increments)
100 Sit-ups (10 rep increments)
100 Squats (10 rep increments)

A)

400m run
then,

2 sets:

50ft high knees

50ft butt kicks

100ft skip

200m run (first stop sign) (easy pace)

Before starting “B” stretch for 10 minutes (calves, hamstrings, hips, etc.)

B)

2 sets:

200m sprint (up the hill and walk back)

C)

For time:

1 mile run

rest 10-15 minutes

1 mile run

D)
800m recovery walk

10 minutes of mobility

A.
6 sets
Deadlift x6 @70% of 3RM
rest 2 min

B.
4 sets
Good morning x10 @2121
rest 90 seconds
Bulgarian lunge x10ea. @2121
rest 90 sec

C.
4 sets
Banded knee walk x50ft ea. way
rest 90 seconds
Terminal knee extension x15 (hold for 2 sec in extension)
rest 90 second