11 19

WARMUP

2 RNDS
30 sec Plate Hops 
30 sec Air Squats
30 sec Classic Calf Stretch   (ea/s)
              
THEN 
2 RNDS

30 sec Bodybuilders
30 sec Kettlebell Swings   (light)
30 sec Samson Stretch   (ea/s)
             

BUYIN

10-15m each
Walking Lunge w/Twist x 2
Straight-leg High Kicks x 2
A-Skip x 2
B-Skip x 2
High Knees x 2
Butt Kickers x 2

200m Run

WORKOUT

For Time - 2 SCORES
start w either

1k Row

immediately into 

3 Rounds For Time 
800m Run
25 Burpee Box Jumps   24/20

BONUS

STRETCH

or

30   Y-T-W
40   Bottoms-up Kb Press   (ea/s)
50   Barbell Row   w/1 sec pause at top