Chipper

Warmup:

2x
20 jump and touch
20 overhead squats, stick
10 pullups
20 flutter kicks

Workout:

(1) 100 thrusters, 45# bar
400m run
100 pushups
400m run
100 situps
400m run
100 lunges
400m run

(2) Calves and ankles

Ankle rotations

2x
15 single leg calf raises, L/R varied angle
30 double leg raises, varied angle

(3) 1 mile run


Shoulder dislocates and hip mobility stretch




Notes:

• Aside from the thrusters, the situps were one of the worst parts because I haven't done them in so long. Broke the thrusters into sets of 10, pushups sets of 20, situps sets of 25, and lunges sets of 20.
• Didn't do this one for time but tried to keep a semi respectable pace throughout all of it. Took just under 40 minutes. Body feels fine.