Warm-up
Light Stretch: Lunge, couch stretch, downward dog, upward dog, squat hip opener
Dynamic warm up:
2 Rounds
200m Run
30 Single Unders
10 Thrusters with DB, KB, or Object
Metcon
Metcon (Time)
600m Run
Rest 1 Min.
400m Run
Rest 1 Min
200m Run
Metcon (No Measure)
24 Min. E4MOM
1st: 40 Double Unders
2nd: 15 Sit Ups
3rd: Jumping Lunges
4th: 15 DB, KB, or Object Thrusters
Cool Down
3 Min Wall Sit
Every Rest, do 30 Single Unders