"Run Forest Run"
For time:
400m Run
50 Kettlebell box step-ups (20')
400m Run
50 Kettlebell swings
400m Run
50 Goblet squats
400m Run
5 Legless rope climbs
400m Run
Cool Down
3 Rounds NOT for time of:
12 Dumbbell death march steps
0:30 Butchers block stretch
The death march will work the posterior chain for strengthening as well as for flexibility. Keep the load light to moderate and ensure high quality range of motion.