Warmup: Dynamic stretching
leg swing, back twist, pvc
1. Bitch Work
Run for a total of 12 mins
2 Minutes around PR Mile Pace
2 Minutes Slow/Steady.
2. Gymnastics Accessory
Burpee Bar Muscle Ups or Burpee pull up
3×3
3. Strength Accessory
Single Arm Dumbbell Push Press
3×10 on each Arm
4. Strength Accessory
20 meters Farmers Carry x 3
Unbroken AHAP
Rest as needed.
5. Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be speed of kicks.
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