WARM UP
- 800m Run
HOT UP
- LUNGE 400m or 1/4 Mile or .25! Seriously.
MAIN
- 20 Burpees
- 400m Run
- 20 Sit Ups
- 400m Run
- 20 Box Jumps
- 400m Run
- 20 KB Swings
- 400m Run
- 20 Thrusters
- 400m Run
- 20 Ball Slams (14# 20# or 30#)
- 400m Run
- 20 Dumbbell Cleans
- 400m Run
BONUS SPRINTS
4x100m Sprint with 15 seconds of rest in between each