Warm up

Walking hamstring

Walking hip flexor

Lunge and reach

Foot drills

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

Workout

Amrap 10

10 toes to bar

10 burpee bar hops

Run 200m

Rest 6

Amrap 10

10 pull ups

10 bent over rows

Run 200m

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