General Warm up :

10’

1 lap Spiderman lunge

5 Sumo squat

5 ab walk

5 ohs pvc 3” bottom position

30” jump rope

 

Strenght : 3° OHS 5 x 3

 

Conditioning :   6 RFT

400 Run

25 Burpees

Rx – Intermediate 400 / 25 , Newbie 400 / 15 , Beginner 200 / 10