200M jog

5 push up to downward dog

30 calf pedals in down dog

5 push ups

5 Cobra to Hip Snap

10 Squat2Stands

10 Thoracic High Fives

10 Huggers

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD


“The Longest Mile”

4 Rounds For Time:

10 Burpees

100M Run

10 Air Squats

100M Run

10 Push Ups

100M Run

10 Pull Ups

100M Run

Video courtesy of Mac Pro.  Noah Olsen with some point of performance for the burpee.

When you look at this one on paper, you may say “40 reps per movement plus a mile of running.  Too easy”. But it is ones like this that can sneak up on you pretty quick.  Even if you want to finish this one fast, would highly suggest not trying to sprint from the get go.  Rather find a pace you can maintain throughout, both in the running and in the movements.

Scaling Options:

Run -> 125M Row each time

Burpees -> No push up/no jump burpee

Push Ups -> off a bench or box

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Scorpion Stretch – 1 Min per side


Kneeling Lat Stretch – 1 Min per side


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