Warm up

Foot drills

Then

2 rds

20 Cossack squats

10 lunge and reach

Then

Jog, high knees, butt kickers, side shuffle, karaoke

Strength

Every other minute on the minute 20

25 seconds of

Band resisted sprints

Workout

Amrap 13

Backwards banded run (200 steps)

50 oh lunges

200 double unders

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