1.Warm up

Running Drill (High Knee, Butt Kick, A-Skip)

 

2. Mobility

Hip Flexor Stretch

 

3.Skill

Double Under

Run Swing Phase (Initial Swing-Mid Swing-Terminal Swing)

 

4.Cardio

4 Round For Time (No Time Cap)

400m Run (Bike 30/24cal , Ski 500/400m)

500/400m Row

200 DU (SU x 2)