1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers

1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs

2 sets:
:30 reach, roll, and lift
20 banded pull-aparts

EMOM 5:
:20 handstand hold

EMOM 5:
:20 handstand walk

EMOM 10:
3 burpee + max jump and reaches

Every 5:00 x 3 rounds:
800-meter run
then...
Every 3:00 x 5 rounds:
400-meter run

- 800-meter run efforts in 3:30-4:30.
- 400-meter run efforts to 1:30-2:30.
- Rest with any remaining time on the clock.
- Move at a faster pace than usual and try to sustain that for several sets.
- Stay slightly more reserved on the 800-meter run efforts as there's less rest than between the 400-meter intervals.
- Use the first 400-meter efforts to feel out where you're at in the workout. If there's gas in the tank, punch it on the second 400-meter interval and try to hang on for the rest of the workout.
- Run modifications: distance, ski, row, or bike
- 800-meter run substitutions: 800/1,000-m row, 800/1,000-m ski, 1,600/2,000-m bike
- 400-m run substitutions: 400/500-m row, 400/500-m ski, 800/1,000-m bike