Sunshine Baby

Strength

5 thrusters (heavy)

1 min jump rope

1 min rest

x5

Conditioning: 

10 renegade row (5/arm)

10 v sits

x10 rounds

E4MOM run 200 m 

*The main focus of this workout is to complete 10 rounds of the renegade rows and v sits. But every time the clock strikes 4 minutes you need to stop wherever you are and do a 200 m sprint. As soon as you return from your run jump back in where you left off and continue chipping away at those 10 sets. Once you finish the 10 sets you are done.