Warm up

Foot drills


2 rds

20 Cossack squats

10 lunge and reach


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


Every other minute on the minute 20

25 seconds of

Band resisted sprints


Amrap 13

Backwards banded run (200 steps)

50 oh lunges

200 double unders

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