Warm-Up

:15 Tip toe walk
:15 Heel Walk

Then, 2 Rounds:

:15 Jumping Jacks
:15 Running High Knees
:15 Skipping High Knees
:15 Alternating Toe Touch
:15 Crab Walk
:15 Bear Crawl

Stretch/mobility focusing on calves and shoulders

WOD

18 Minute AMRAP:

8 Pull-Ups or Rows
12 Tuck-Ups
Run 200 Meters

Equipment scaling/modifications

Complete sit-ups if you struggle with tuck-ups.

Substitute rows, or db rows for pull-ups. Read more about how to modify pull-ups at home HERE.

If you don’t have safe space to run, jump rope, jog in place, or complete jumping jacks for 1 minute each round.