We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend.
-Robert Louis Stevenson

Start with the APK Warm-Up, then proceed:

Parkour Conditioning

In 15 minutes, perform the following sequence as many times as possible:

3 Burpees

10 Sit-Ups

4 Safety Vaults on each side with a few steps of approach

7 Landings from a medium height.

40 seconds of invisible jump-rope (or real jump rope if you want)

Finish up with a stretching session.

Share link: https://americanparkour.com/workouts/wod-11-13-13