Movement Prep:
2 Min Calf Smash
2 Min Quad Roll

Warm-up:
2 Rounds

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row/Run

Workout:

  • 8 Min Row for Meters
  • 4 Min Rest
  • 8 Min Run for Meters
  • 4 Min Rest
  • 8 Min AMRAP
  • 8 Box Jumps (24/20)
  • 10 KB Swings (24/16)
  • 12 Sit-ups

Scaled:
Slow and easy then light, low and horizontal TTB