Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 squats, 200 m run
WOD: 2 Rounds – Tabata (8 intervals of 20 sec work then 10 sec rest) + Run
Bottom to Bottom Tabata Squats + 800m run. Set a running clock. Start the squats in the BOTTOM position. Squat for :20, then rest :10. Hold your 10 sec rest time in the BOTTOM position! You will squat as many times as possible within the :20 for 8 intervals. On your last rep, head right out for your run. Rinse and REPEAT.
Cooldown: 100 Leg Levers
Roll – focus on IT Band, PSOAS and hamstrings. Pigeon stretch. Frog stretch.