4 25

WARMUP

400 RUN

then

2 rnds 
20 steps total of:

Walking Lunges (with twist)
High Kicks
Toe Walk 
High Knees
Buttkickers

WORKOUT

3 rnds 
1) 400m Run

2) 30s burpees (High Effort),
   
          rest 30 sec  --  Then 

Accumulate Max Deadhang Hold seconds in 1 min

BONUS

3 RNDS
10  Standing Dumbbell Press R
15 DB Side Raises R

10  Standing  DB  Press  L
15 DB Side Raises L

        1:00 Rest