400m run followed by…

4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 jumping air squats
6 burpees
30 secs of rest

Metcon Rx/No Equipment
Metcon (8 Rounds for reps)
Each for time:
Run: 8x 200 m

Rest as needed between efforts.

Super Fitness Robot time:
40 secs or less per sprint.

More Likely time:
55 secs per sprint.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon (6 Rounds for reps)
Each for distance:
Run: 6x 1 min

Rest 2 mins between efforts.

Cool Down
400m walk, then stretch.

Calves & Foam Rolling

Hamstring Stretch
Hold 1-2 mins per side.

After Party
Metcon (Time)
7 rounds for time of:
7 Power Cleans, 115/75 lbs
7 Chest-to-bar Pull-ups