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Warm-Up

15 Calf Raises
2 Lunge Matrix each leg (1 rep = forward, side, reverse )
10 Air Squats
:15 Running High Knees
:15 kipping High Knees
3 Inchworms

Mobility/Stretching

WOD

Complete the Following for Time:

400 Meter Run
50 Air Squats
10 Walking Lunges
400 Meter Run
40 Air Squats
20 Walking Lunges
400 Meter Run
30 Air Squats
30 Walking Lunges
400 Meter Run
20 Air Squats
40 Walking Lunges
400 Meter Run
10 Air Squats
50 Walking Lunges

22 Minute Time Cap

*Wear weighted back pack or vest for an extra challenge.

Equipment Scaling & Modifications

Run:

Row 500, bike 20 Cals, 100 alternating leg single Unders, or 50 jumping jacks

Lunges:

Stationary lunges if you don’t have room to perform them walking.