5/13/25

Warm up

World’s greatest stretch Down dog

Couch Pigeon

Two rounds Two minutes double under practice

100 m walking lunges

Strength

Four rounds Five Burpee box jumps

15-12-9-6 back rack, reverse lunges

30-24-18-12 setups

Conditioning mixed tabata

Double or single unders

Alternating jumping lunges

Knee banded air squats

Hyrox/ Murph prep

3 rounds

1 mile run

3 minute walk

Then

3 rounds

1/2 mile run

90 second walk

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