Warm up
5 minutes toe raises


Foot drills in square 5 lengths per
On heels, bkwd on toes, toes out, toes in, on outsides, on insides

Then
3 rds
5 sissy squats
10 banded good mornings
30 shoulder taps

workout
Amrap 15
10 pistols total
20 calories
30 push ups
40 v ups
Run

Post workout

Five 15 second efforts in remaining time to score highest power output in watts on cardio device.

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