Group Warm-up (3 RDs)

Run 200 m

• • 20 Skips
  • 20 Butt Kickers
  • 20 Air Squats
  • 20 Stiff Leg March
  • 10 PVC Pass Through
• 1 min jump rope

Workout (2 RDs @ each triplet)

• 21 – 15 – 9
  • Med Ball Jacks
  • Push-ups
  • box jumps
• 200 m Run
• 15 – 12 – 9
  • KB Cross-body Deadlift
  • Squat Thrusts
  • KB Shoulder Pass
• 300 m Run
• 12 – 9 – 6
  • DB Curl & Press
  • DB Rear Lunge
  • DB rows
• 400 m Run

Core finisher:

• 20 dead bugs
• 20 bird dogs
• 20 kb sling shots
• 20 scissor kicks
• 20 flutter kicks