Warm Up:
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
Specific Warm-Up:
2 rounds:
6 burpees
200-meter run
WOD:
For time:
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees.
Intended Stimulus: 18-25 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
25-20-15-10-5:
Burpees
– Run 200 meters after each set of burpees.
Home Workout:
Same as Rx’d, Intermediate, or Beginner
Movement scaling options:
Burpees: Reps, up-downs, burpees to an elevated surface
Run: Distance, run substitutions
Cool down:
1 set:
1:30 couch stretch/side