Body Heat + Mobility (6-8 min)
400m Run
1:00 Row or Bike
5/5 World’s Greatest Stretch
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
1:00 Row or Bike
General and Specific Prep (5-7min)
Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.
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Then perform one mini-primer
200m Run
9/7 Calorie Row
5 Burpee Box Jump Overs
9/7 Calorie Bike

3 Rounds for time 40 minute cap (be sure to rest 3:00 Between each round)
3 Sets: For Time
400m Run
25/20 Calorie Row
15 Burpee Box Jump Overs
25/18 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in

Level 2:
3 Sets: For Time
400m Run
20/16 Calorie Row
12 Burpee Box Jump Overs
20/14 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in

Level 1:
3 Sets: For Time
300m Run
18/14 Calorie Row
10 Burpee Box Step-Overs
18/13 Calorie Echo
300m Run
Rest 3:00 b/t sets
Box: 24/20in