Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Bear Crawl x 30 seconds + Broad Jumps x 5 reps
Then…
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips