Warm Up

Row/Bike 3:00
+
2 Rounds
Lunge w/ twist
Knee Squeezes
Butt Kicks
High Knees

Mobility:
~ Hip Complex
~ Calf
~ Lat Smash
~ Individual

Workout

A. 3 x 5:00 rounds, 1:00 rest between rounds:
1. double unders
2. sledge hammer strikes
3. Sled pull/drags (magic carpet sleds)
4. Sit ups
5. Sled pushes

B. Optional accessory work:
Russian split squats 5x3(per leg)