WARMUP
DYNAMIC WARMUP
30 JUMPING JACKS
30 HIGH KNEES
30 BUTT KICKS
20 ALT HAMSTRING SWEEPS
20 ALT STANDING KNEE TUCKS
20 REVERSE LUNGES
20 JUMPING AIR SQUATS
10 HAND RELEASE PUSH UPS
5 PULL UPS / RING ROWS / 5 JUMPING PULL UPS / BANDS
— THEN —
3 RDS OF:
70M RUN/JOG
1 RD OF CINDY
—
15 MIN AMRAP
1 MILE RUN
MAX RDS OF CINDY WITH REMAINING TIME
— REST 5 MINS —
15 MIN AMRAP
1 MILE RUN
MAX RDS OF CINDY WITH REMAINING TIME
* 1 MILE RUN = 3 TIMES AROUND THE BLOCK
CAN ALSO SCALE TO 2 TIMES AROUND THE BLOCK IF NEEDED
COOLDOWN
5 MIN MACHINE
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