Dynamic Warm Up- Mobility Prepare for:

A. Metcon:
RX
4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

INTERMEDIATE
4 x 4:30 Rounds For Reps:
600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

BEGINNER
4 x 4:30 Rounds For Reps:
500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds

B. Cool Down:
4 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#)

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