Warm Up
Run / Row 3 mins
3 Rounds
5 x No push up burpees
5 x Plate squats
5 x Push ups
Leg swings / Shoulder rotations
WOD
Chipper
Run 400 meters
40 Burpees
Run 300 meters
30 Goblet Squats
Run 200 meters
20 Push ups
Run 100 meters
10 KB Push press / side
Put extra emphasis on the run, think of each run a 3 parts, build, hold and push. Building up to speed then holding strong and pushing right thru to the end, don’t walk the last 10m, run right back to the next exercise.
Cool Down
Accumulate 2 mins plank and 2 mins modified hollow hold.