Group Warm-up (2 RDs)

• • 20 Skips
  • 20 Dynamic Squats
  • 10 Push-up to Down Dog
  • 20 Seal Jacks
  • 20 Shoulder Taps
  • 10 Plank w/ Knee Tuck (Right Knee to Left Elbow)
  • 200 meter run

Workout – Triplets

15 sec work/ 15 sec rest for 8 rounds at each triplet. Take 1 minute rest after 8 rounds.

• • KB Swings/ Burpees/ KB High Pulls
  • KB Rows/ Mountain Climbers/ KB SA Racked Thrusters (Alternate sides on the rows and thrusters each round.)

Core Finisher (3 RDs)

30 sec work/ 15 sec rest

• • Side Plank Right
  • Plank
  • Side Plank Left