WU: Run Timer
30sec Single Unders
30sec Glute Bridges
30sec Front Plank
30sec Single Unders
1min Single Leg Glute Bridges (30 Seconds Each Side)
1min Side Planks (30 Seconds Each Side)
Dynamic stretch

AC: 3Rds
1min Wall Sit
30sec Lunges

Prep: Runners stretch
Strength: BS 6-6-6

WOD: 50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

Scaled:
100-70-40 Single Unders
50-35-20 Crunches
Into..
100-70-40 Single Unders
Air Squat with target

Capacity Builder:
COOL DOWN
Calves Foam Roll: 1 Minute Each Side
Quad Foam Roll: 1 Minute Each Side
Glute Foam Roll: 1 Minute Each Side