Group Warm-up (2 RDs)

• • Skips
  • Dynamic Squats
  • Alt Rear Lunges
  • PVC Pass Throughs
  • PVC OH Squats
  • Groiners w/ T-Stab
  • Run 200 Meters

Workout (10 RDs)

• • 3 Devil Presses
  • 6 DB Lunges (6R/ 6L)
  • 9 Jumping Pull-ups
  • 12 Knee Tucks
  • Run 200 meters after rounds 2, 4, 6, 8, & 10.

Core Finisher (4 RDs)

45 sec work/ 15 sec rest

• • Star Plank
  • KB Suitcase  Carry (Alt sides each round.)