4 ROUNDS OF:

400M RUN
50s HIGH KNEES
40 SQUAT JUMPS
30 KB SWINGS
20 BOX JUMPS
10 BURPEES

90s REST

Run (treadmill)

-Run in place with high knees for reps or time

High knees

- As you go down push your hips back and keep your chest up 
- Reach parallel and explode up 
- Land softly

Squat Jumps

Kettlebell Swings

- Start in front of the box with hips pressed back and in a squat position
- Explosively jump up with both feet onto the box
- Step down with one foot and repeat

Box jumps

- Start in a squat position with your knees bent, and your feet shoulder width apart.
- Lower your hands to the floor and kick your feet back into a pushup position
- Pushup, then jump your feet back to starting
- Jump up and reach your arms over your head

Burpees

Metcon 🔥🏃🏽‍♂️

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