- Warm Up – Run 400m / 10 PVC Pass Throughs / 10 PVC Good Mornings / 30 sec Plank
- WOD – Tabata – 8 rounds of 20 on / 10 off of each of the following movements. Complete all 8 rounds at the first movement, then move on.
- One Arm Russian KB Swing (53/35) – Alternate each round
- Abmat Sit Ups
- Box Jumps – Games Standard – (30″/24″)
- Hand Release Push Ups
- Double Unders (Sub Rowing if you don’t have doubles)
- Immediately following workout complete an 800m sandbag run
