Warm-up
1:00 of single unders or double unders
Then, stretch the quads and calves
Complete a 200m run at 60%
Recover.
10m of high knees
10m of walking on your toes
10m of walking on your heels
Recover
WOD
“Damn Good Time”
18 min AMRAP
90 DU’s
600m run
30t jumping lunges
Strength
5 rounds
8 seated DB strict press
12 weighted straight leg sit-ups
16 weighted glute bridges
20 sumo stance deadlifts
Rest as needed between rounds
