Warmup: Dynamic movement across the floor
Knee hugs, toe pulls, quad pulls, high kicks, lateral lunges, inch worms
Set 1: 3 Rds of 30 Box Jumps 24/20 – Rest 2 min
Set 2: 3 Rds of Row 500 meters, 125 DU – Rest 2 min
Set 3: 3 Rds of 200 meter Run, 25 Bar Facing Burpees (use Hurdle)- Rest 3 mins
Abs w/ Dynamax Ball – 2 RDS
1 min out of the closets w ball over the head
1 min off
1 min v-sit twist
1 min off
1 min butterfly sit-up w/ ball on chest
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