Wednesday, April 20

Warm-up
Warm-up
400m Jog
8 Burpees
Into..
LINE DRILLS (25’ down w/ light jog back to the start)
25’ Walking Knee Hug
25’ Walking Figure-4 Stretch
25’ Quad Stretch
25’ Toy Soldier Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
25’ Karaoke (R)
25’ Karaoke (L)
Into..
400m run
5 Burpee Jumping Pull-Ups

Metcon
“Speed Trap” (Time)
For Time:
1 Mile Run
40 Burpee Pull-Ups
1 Mile Run

30 MIN CAP

LEVEL UP OPPORTUNITY: Burpee C2B or Burpee Bar MU (Gymnastic Focus)

Cool Down
1:00 Feet up the Wall Stretch
1:00/Side KB Calf Smash