Warm Up: Line Drills 20 Reps Each of:
High Knees, Butt Kickers, Toe Touches, Knee Holds, Side Lunge, Pick the flowers, Samson lunge.
Floor Press or Tempo Push Ups (4 seconds down 1 sec up)
5 x 10 Reps
Death by 10 meters or 32 feet
*set up two cones, 32 feet from each other.
Min 1: 1 Length down, Rest
Min 2: 2 Lengths (Down and back) Rest
Min 3: 3 lengths (D/B/D) Rest
*Keep going as long as you can make the required lengths in the time frame. (Watch out for minute 10)
8 Minutes of:
20 Sit Ups
50 Russian Twist