Warm up:
2 Rds
Run 200 (100 forward, 100 backwards)
10 leg swings front to back and side to side each leg
10 arm circles each direction
10 inchworm
10 cossack
1 minute plank
Workout:
5 rds
Run 400
20 Push ups
Ski or Row 500
Cool down:
Worlds greatest stretch 1 min each side
Kneeling hip flexor stretch 1 min each side
Kneeling hamstring stretch 1 min each side
Child’s pose 1 min