Group Warm-up

• Run 400 meters once then compete 2 rounds of …
  • 25 Seal Jacks
  • 20 Air Squats
  • 15 Band Pull A-parts
  • 10 Groiners (5/5)
  • 5 Walkouts to a Push-up

Workout Intervals 

• Round 1 – 40 sec work/20 sec rest (Take 30 sec rest.)
• Round 2 – 30 sec work/ 15 sec rest (Take 30 sec rest.)
• Round 3 – 20 sec work/ 10 sec rest (No rest between rounds 3 & 4.)
• Round 4 – 20 sec work/ 10 sec rest (Take 30 sec rest.)
• Round 5 – 30 sec work/ 15 sec rest (Take 30 sec rest.)
• Round 6 – 40 sec work/20 sec rest

Movements

• • Battle Ropes
  • Broad Jumps
  • Ab Wheel Rollouts
  • Racked Lunges
  • Skierg
  • Plate Ground to OH

Finisher 

• KB Swings 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps
• Push-ups 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps