12′ Jog Warmup
Dynamic Stretches

20′ AMRAP: 1′ Rest at the 6′, 11′, and 16′
100m Ladder Drill:
Every 10m Stop and complete the exercise
10m: 10 Burpees
20m: 10 Wall Balls
30m: 10 KB Swings
40m: 20 Shoulder Taps
50m: 10 Rockets Jumps
60m: 10 V-Ups
70m: 10 Hurdle Hops
80m: 20 Mountain Climbers
90m: 10 Walking Lunges
100m: Run all the way back

Core Series