Warm up:
1. 1 round:
10 Walking Lunges
5 Push ups
5 sit ups
5 Box Jumps
30 second Front Bridge
Training:
1. 10 rounnds: (move quick but steady)
4 Lunges (in place)
4 Jumping Lunges
8 Squats
8 Jumping Squats
2. 10 rounds: every 30 seconds
1-3 pull ups
*if you need to jump into the pull-up, that’s ok
3. 10 rounds: As fast as possible
3 Clapping Push ups
3 Burpees
4. Run 5k (fast pace, run hard) record time
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