Warm Up
Leg Swings x20 each leg
Banded Hamstrings- 1 min each leg
Skills
Flight Simulator (10 minute cutoff)
5 to 50 then back down to 5 (in multiples of 5) unbroken double unders
Must break between sets.
Scale to Double reps (10-100-10)
WOD
Every 3 Minutes for 5 Rounds
400m Run
Max Effort Burpee Box Jumps
Scored by total Burpee Box Jumps
Scale to Burpee Step Ups
Cool Down
Glute Box Stretch 1min/leg
Banded Glutes 1min/leg
Calf Release (against Pole) 1 min/leg
