General Warm up:

TABATA x1.5 (6 min):
1. Bike/row
2. single unders
3. Cossack squat

then,
10 per side standing windmill stretch
10 per leg SL calf raises
10 per leg jumping lunges

CLICK HERE FOR WORKOUT EXPLANATION

A. 28 min AMRAP @ low intensity:
– 600m Run (400m loop + 200m loop)
– 60 DU (1:1 singles)
– 60/50 cal. row (48/40 cal. bike)
– 60 Dual DB suitcase reverse lunges @ 50/35; 35/25
– 60/50 cal. row (48/40 cal. bike)
– 60 DU
– 600m Run

B. Stretch:
– :30 sec cobra
– :30 sec down dog
– :30 sec pigdeon per leg
– :30 sec couch stretch per leg