1 set:
200-meter run, slow
:20 single-unders
10 alternating hamstring scoop stretches
10 mountain climbers
:20 single-unders
10 walking lunges
5 scap pull-ups
:20 single-unders
200-meter run, faster

Pre-workout
EMOM 5:
:20 double-under practice

- RX -
For time:
30 box jumps (24/30 in)
1,600-m run
10 rope climbs (15/15 ft)

- INTERMEDIATE -
For time:
30 box jumps (20/24 in)
1,600-m run
10 rope climbs (12/12 ft)

- BEGINNER -
For time:
20 box jumps (12/12 in)
800-m run
10 pull-to-stands

- MASTERS 55+ -
For time:
30 box jumps (20/24 in)
1,600-m run
10 rope climbs (12/12 ft)

2 sets:
1:00 foam roll IT band/leg
1:00 lacrosse ball roll/foot

For time:
Broad jump (100 ft)
1,600-m run
30 alternating double-DB renegade rows (35/50 lb)