Warmup
• Run 400 m
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Air Squats
• 10 Jumping Squats
Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest
Conditioning
“Golf”
• 100 Air Squats
• 50 Dips
• 50 Pull-ups
• 50 Box Jumps
• 50 Push Ups
• 50 Burpees
• 50 Knees to Elbows
• 50 Wall Balls 20/14#
• 300 Rope Jumps
*With a partner, complete all 9 holes in the fewest number of sets. One partner works, the other rests. Split reps/sets as needed. Score = number of sets. Lowest score wins.