-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

10 pushups

-Mobility

2-3 min foam rolling

1 min lats

1 min quads

1 min chest

1 min hamstrings

-Conditioning

For time

5 Ball slams 20/15

10 abmat situps

200M run

10 ball slams

20 abmat situps

200M run

15 ball slams

30 abmat situps

200M run

20 ball slams

40 abmat situps

200M run

25 ball slams

50 abmat situps

200M run