WARM UP

3-4 mins of jogging, biking, or rowing followed by…

4 rounds, not for time of:

10 high knees

10 butt kicks

6 jumping air squats

30 secs of biking, rowing, or 50 m run or 20 Jumping Jacks

30 secs of rest

LIMITED/ NO EQUIPMENT

Each for time:

Run: 10x 100 m

Or

10x 10 Tuck Jumps

Rest 1-1