Four rounds of:
10 Plate Ground-to-Overhead 45/25
10 Jumping Squats
3-5 Reps of Strict Pullups + Strict Toes-to-Bar
10 Samson Stretch
4 x 400m Run
Start a run every 4 minutes. Goal is to stay consistent across all 4 repeats.
As many reps as possible in 14 minutes of:
14 Walking Lunge Steps
21 Double Unders
Sub 7 Hanging Leg Raises or 14 Ab-Mat situps as needed.