For completion as warm-up:
25′ walk on toes
25′ walk on heels
25′ bear crawl
25′ high knees
25′ butt kicks
25′ high-knee skip
25′ carioca L
25′ carioca R
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time [12 row calories + 12 wall balls]
+
2:00 rest
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time [12 ski erg calories + 12 burpees w/jump/hop onto ski erg base platform]
+
2:00 rest
+
AMRAP in 8:00:
run to 4the pole & back twice
max in remaining time sled pull in 12.5m lengths
+
2:00 rest
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time sled push in 12.5m lengths
+
2:00 rest
+
optional bonus for time:
run to 4th pole & back
run to 3rd pole & back
run to 2nd pole & back
run to 1st pole & back
+
optional mobility work