Warm-Up:
Jog 400m
then,
3 Sets:
50′ High Knees
50′ Buttkickers
50′ Carioca
Run 200m (at approximate starting pace for time trial)
Rest 2-3 minutes before beginning time trial
Endurance:
Run 2 Mile Time Trial
WOD:
3 Rounds For Time:
10 Bar Muscle-Ups
10 Burpees
TIMECAP: 5:00