Hard to believe Fletcher was ever this small

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up

1 Minute Mountain Climber Stretch (30sec each)

1 Minute Quad Stretch (30sec each)

1 Minute Down Dog + Cobra

1 Minute Plank Rotations (30 Sec. Ea. Side)

2 Rounds: 

30 Seconds High Knees 

30 Seconds Hamstring Sweeps 

30 Seconds Pull Knee to Chest + Lunge

30 Seconds Dead Bugs

Metcon

Every 8 minutes, for 32 minutes (4 sets) of:

2 Minutes of Burpees

2 Minutes of Running (in place, on machine, or outside, or any other heart rate)

2 Minutes of Plank Holds (can be from elbow or hands – but face down only)

2 minutes Rest 

Or 

Workout Time – 24 Total Minutes (one time through):

8 Minutes Running 

8 Minutes of Burpees 

8 Minutes to accumulate as long as you can in either a Plank and Hollow Hold

*Increase or decrease time based on ability level