2 Rounds (Warm-up Pace):
Jog 1 Lap around building
10 BW Good Mornings
10 BW Cossack Squats
10e Shoulder Taps
10 Tabletop Bridges
8 Rounds on 2:00 Interval (4 each)
Alternate between:
1. 300m Run
2. 20 KB Swings (24/16)
15 V-ups
10 Super Burpees
(Rest 3:00)
5 rounds each
20″/10″(rotate after all 5 rounds of one exercise, 30″ to rotate)
Wall Ball
Row
Walking Lunge