For time:
Run, 800 m
30 Double Dumbbell Ground-to-Overheads, 35/25 lbs
15 Toes-to-bars
Run, 800 m
30 Dumbbell Burpees, 35/25 lbs
15 Toes-to-bars
Run, 800 m
30 Renegade Rows, 35/25 lbs
15 Toes-to-bars
Goal: Sub 24 minutes

Our chipper today is a mix of running, dumbbell work, and toes to bar. The dumbbell work is generally on the lighter side but due to the repetition will create quite the cardio response. Be smart and break things up into manageable sets so you can keep moving. Work to push the pace on the run and keep things consistent here so you can get right to work on the dumbbells and toes to bar. The run should take no longer than 3:30-4 minutes. Adjust distance as needed. The dumbbell burpee, clearly does not have a jump with your arms overhead. Keep the weights at your sides as you stand up and no jump necessary.

Post Work 1x:
1-2min per side Sprinter Stretch
10-15 Cat Cow (slow)
1-2min Childs Pose