Pre-workout:
4 sets with a partner:
200-m run
- One partner runs while the other rests.
- Each partner runs 4x200-m.
- Work on running technique rather than speed.

- RX -
3 rounds for time:
20 GHD sit-ups
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (20/30 lb) (9/10 ft)

- INTERMEDIATE -
3 rounds for time:
20 GHD sit-ups to parallel
15 burpee box jump-overs (20/24 in)
10 wall-ball shots (20/30 lb) (9/10 ft)

- BEGINNER -
3 rounds for time:
20 AbMat sit-ups
15 burpee box jump-overs (12 in)
10 wall-ball shots (10/14 lb) (9/10 ft)

200-m run

1 round:
25-ft down and back

Knee huggers // quad pulls
High knees // butt kickers
Hamstring scoop stretch // Frankenstein walk
Samson lunge // Spiderman twist
Inchworm with push-up // burpee broad jump

Partner running work | 10:00

4x200-m run with a partner
- One partner runs while the other rests.
- Each partner runs 4x200-m.
 

2 sets:
:30 lacrosse ball psoas mash/side
:30 lacrosse ball glute mash/side