5 28

WARMUP

 Active Mobility
30s ea/s  Samson Stretch
30s  Walking Lunge
30s  Inchworms (in place)
30s  Scorpion Kick
30s High kicks

THEN

10  testing (first come first serve)

WORKOUT

30 min @    recovery pace        

1 min stations,  any order 

1) Row 

2) Low Box Step-up 

3) Single-unders

4) Front Leaning Rest

5) 100m Run

6) Bodybuilders

OR

For Time

3k  OR  4k  OR   5k Run

BONUS

            4 Rounds /Quality
10 (ea/s)  Single-leg Glute Bridge         
10  Alternating Db Hammer Curl
10  Db Kickbacks
10  Strict Knees-to-elbow