200m Run or 8 Shuttle Runs
+
25-30ft per Movement:
Knee Hug
Lunge to Lizard
Single Leg RDL to Toe Kick
Hurdle Walk Overs
Backwards Hurdle Walk Overs
Lateral Duck Unders
Duck Walk
High Knees
Butt Kicks
+
2 Sets:
:10 Passive Bar Hang + 5 Small Kip Swing
5 Push Up To Down Dog

Equipment Needed: None

For total time
800m Run Buy in

Rest 2 min, into:

3 Rounds of:
20 Pull-ups
30 Push-ups
40 Air Squats

Then rest 2 min

800m Run Cashout

Time Cap - 30 min
Top Scores - 22 min

*Advanced - Add a 4th round of the triplet in the middle.

Scaled:
For total time
800m Run Buy in

Rest 2 min, into:

3 Rounds of:
20 Ring Rows
30 Push-ups from Knees
40 Air Squats

Then rest 2 min

800m Run Cashout

Beginner:
For total time
400m Run Buy in

Rest 2 min, into:

3 Rounds of:
15 Ring Rows
20 Box Push-ups
25 Air Squats

Then rest 2 min

400m Run Cashout

5-10 Minute Easy Bike + 5 minutes of 5-5-5-5 Box Breathing

Accumulate 90 sec Bent knee L-sit (Tuck Sit) hold on parallettes as fast as possible.

Pike Leg Lifts
5 sets of 10-12 reps alternating reps
-Rest as needed-
*Hold each rep for 1 second at the top.

Every minute, for 5 minutes (5 sets):
Max Tuck Up for 30 seconds
*Elbows stay in contact with knees.

Loaded Compression Stretch
4 sets of for 1 minute
-Rest 1 minute between sets-
*Use a KB or barbell.