WARM UP

3 Rounds Of:

• 1 parking lot run
• 10/10 quadruped opp A/L raise
• 5 plank pushups
• 10 KGSU
• 5/5 sit-outs
• 5 infant squats

PART I.

A. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 30 KBS
• 15 knees to chest
• burpees until time completes

B. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 30 sit-ups
• 15 air squats
• down backs until time completes

PART II.

With a 15 Minute Clock Perform 3 Rounds (clock does not stop)

• 1:00 alt step-ups
• 1:00 rower sprint
• 1:00 trx/ring rows
• 1:00 singles
• 1:00 rest