Complete in Order
Prep:
A) 3 sets of:
- 200m run
- 15 kb swings (53,35)
- 15 glute ham raises (use a band or some form of assistance as necessary)
B) 10-15 minutes of mobility of your choice
Conditioning:
A) 3 rounds of:
- 35/25 calorie row
- 20 burpees over the rower
(rest 5 minutes)
B) 3 rounds of:
- 35/25 calorie Assault Bike
- 25 GHD sit ups (Level II = 20 GHD sit ups, Level III = 15 GHD sit ups, Level IV = 25 ab mat sit ups)
(rest 5 minutes)
C) 3 rounds of:
- 400m run
- 20 strict hspu (Level II = 10 strict hspu, Level III = 15 kipping hspu)