5 Burpees & 200m Run.
Up/Down Dog x 10, 30 second Squat Hold, Couch Stretch – 1 minute each side, 30 second Squat Hold.
EMOM 10 – Alternating Coaches Choice Corework
Burpee Box Jump Overs w/200m Run after each round.
RX 24/20, L2 20/18, L1 18/12
* 22 min cap
BBJO => Burpee Step Overs => 1/2 reps (5,5,4,4,3,3,2,2,1,1), 200m Run => 100m Run
Hamstring Stretch on Box, Pigeon Stretch on Box
Part 2 is a grinder. Keep steady on the runs and attack the BBJO. Run should be about 1 minute each round, burpees will start out at 1-2 min per round, if longer scale back run/burpees.