4 ROUNDS - FOR TIME
400m Run
25 Burpees
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Push Ups
5 Slow Air Squats
Row 250m (or do 25 Russian Kettlebell Swings)
Specific Warm Up
Hit that Hinshaw Warm Up, then run 200m to 400m at a pretty fast pace. Then, get after it!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
4 ROUNDS - FOR TIME
400m Run
25 Burpees
Workout Notes
Oooooh this is simple and dirty! I built this in the hopes that you can get outside today, so bonus points if you add some sun to your fun!
Run Modifications
This run should be 2min or less in the first couple of rounds. If you would like to run, but you aren’t sure how far you can go, just run for 2 minutes! If you are going for something other than running, use our Cardio Resources Page to find an equivalent and other options!
Burpee Modifications
The first thing that most people should do is bring down the number of burpees! You can do 10 or 15 reps or just do as many as you can in 2min. If the burpees aren’t working for you, you can do either 8 Count Body Builders or Squat Thrusts. And always remember, a slow burpee is still a burpee!
Optional Accessory Work
Accumulate 2-3 minutes in each Side Plank.
Cool Down
1-2min of Pigeon / Figure 4 on Each Leg
1-2min of Legs Up The Wall and/or Happy Baby
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