Warmup
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Samson Stretch Lunge
Core
3 Rounds Not For Time:
• 20 Russian Twists – 20/16#
• 20 Flutter Kicks
• 20 AbMat Sit-ups
Conditioning
8 Minutes:
• 1 min ME Air-Bike or Row
• 1 min Rest
Rest 1 minute
8 Minute AMRAP:
• 20 MedBall Squat Cleans
• 10 Hand Release Push-ups
Rest 1 minute
8 Minute AMRAP:
• 20 Burpee Pull-ups
• 10 Toes to Bar
Score = Total Calories + Total Rounds