3 Lap Warm up Jog
Dynamic Walking Stretches
24′ Amrap (5′ amraps w/ strict 1′ rest between)(Sprint each 5 minutes!)
1.) 100m Run
12 Wall Ball
10e WB Russian Twists
2.) 40m KB OH Carry R/L (24/16)
8 Box Jumps
3.) 150m row
15e Mountain Climbers
10 Pushups
4.) 80 Jump Rope (30 DU)
12 Hanging Knee Raise
8 Super Burpees
5′ Accessory Hip and/or Core work