Workout:
A. Run 400
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)
B. Back Squat
60% of your 1 rep max
Do it for 20 reps straight
C. Every 2 Minutes for 16 Minutes
Run 200
5 Muscle ups, 7 C2B Pull ups, or 10 Pull ups