At Firewall Workout:

Every 4:00 x 6 Sets:
400m Run
10 Clean and Jerks

At Home Workout:

Warm-up:
30 Jumping Jacks
30/leg High Knees
30/leg Mountain Climbers
30/leg Butt Kickers
5/leg Dynamic Pigeon
10/leg Heel Pump Calf Stretch
5/leg Samson
5 Inch Worms

Complete a 3 Mile Run.

Goal: None
CAP: None
STIM: This doesn’t necessarily have to be a run. It can be a walk. It can be a hybrid of a run and a walk. If you’re into running and feeling ambitious, do this workout for time and make a note of it somewhere. The idea is to get outside!!