Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner
“Rowling” (5 sets each)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)

**2. Workout Prep**
2 rounds (together)
10ft Synchro Walking Lunge
4 Burpee Box Jump Overs (2 each)

Workout:  Walking in Memphis

* Target time: 12-14 minutes
* Time cap: 16 minutes

Teams of 2
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)

* Scaling option 1 (Masters 45+)
Teams of 2
3 Rounds
150ft Synchro Walking Lunge
30 Burpee Box Jump Overs (20/16)

* Scaling Option 2 (Beginner)
Teams of 2
3 Rounds
20 Synchro Step Ups
40 Up Downs

* Individual Option
3 Rounds
200ft Walking Lunge
20 Burpee Box Jump Overs (24/20)

* Large Class Option
-No change to workout-

Accessory:

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back