-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