Warmup:

1:00 Echo Bike

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

10 Box Step Overs

A-Skip 30’ *

B-Skip 30’ *

30 Calf Pedals in Down Dog

Video courtesy of Runify

WOD:

AMRAP 35:

800M Run

25/20 Cal Echo Bike

400M Run

15/12 Cal Echo Bike

Video courtesy of Brooks Running.

Today’s theme is “Engine Builder” Find that steady pace in the 800M and higher Cal pieces, then pick it up just slightly in the smaller pieces.

Scaling Options:

Run -> 500M row for every 400M run distance

Cool Down:

Couch Stretch – 2 Min per side

Pigeon Pose – 1 Min per side