Warm up:
2 X 10 m Soldier Walks
2 X 10 m Hip Mobility Walk & This
4 Rounds For Perfection (and as fast as safely possible):
400 m Run/Row
20 OH Step Back Lunges R 25/45
20 OH Step Balk Lunges L 25/45
20 Russian Twists 15# (R+L=1)
20 High Weighted Situps 15/20
*Newbies please complete 1/2 or less of the rounds, reps, and the time.
2 Rounds:
200 m Run/Row
10 OH Step Back Lunges R 10/20
10 OH Step Back Lunges L 10/20
10 Russian Twists 8# (R+L=2)
10 Superman Back Extensions
10 High Weighted Situps 5/10
*30 Minute Cut-Off
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