Warm up
400m run
Runners stretch x 20@
20 squats
20 toe touch
3 rounds
Strength
Back squat x 5
EMOTM 6 min

Conditioning
3 front squats
3 burpee bar hops
6 front squats
6 burpee bar hops
9 front squats
9 burpee bar hops
AMAP 15 min
* 30 double unders after every round