Warm up
4 minutes of foot smashing
Use a lacrosse ball/golf ball/dumbbell handle.

That is four minutes each side

20 reps each forward, with toes out, with toes in calf raises/toe raises

5 minutes step ups

20 seconds on 40 seconds off
For ten minutes

Squat jumps
Goal is to have full range of motion on each rep then fully explode and leave the ground. You are not shooting for max height on your jump!

This is a little longer as it’s cooler!!!
Accumulate 5,000 steps under load….

Anyway you want but must be weighted and yes this is still for time.

The intent of the workout is to get 5,000 steps before you ask.

The “load” should be less than 1/3 of your body weight…

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