Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (Build intensity)
-into-
2 rounds
50m jog
8 sit ups (focus on leg extension)
30-sec single unders

**2. Workout Prep**
2 sets
50m Run (workout pace)
5 GHD’s
10 Double Unders
– rest 30 seconds between sets –