Warm Up:  2 Rounds:

Knee Pull; High knee; Butt Kick; Lateral Shuffle; High Kick; Walking RDL

BB/Db Step ups 5,5,5,5,5

Between rounds complete: 

3 Broad Jump

5 Pull ups/ Lat Pull downs 

*add weight each set on steps ups 

EMOM:  12 minutes

150/100m Row

20 KB Swing

15 Wall Ball 

10 Lateral Overs 24/20

* Scale reps as needed to finish each minute 

Complete 200 Ab moves total using the any of the following movements: 

Tuck ups

Russian Twist


Hollow Hold (each second is a rep)