1.] General Warm Up

2 rounds of:

[250m] C2 Rower

[16] Candle Sticks

[12] Agility Ladder Lateral High Sprints

2.] Strength/Power

3 rounds of:

[6] Bench Press

[12] Kong Box Jumps

3.] Work Capacity 

For time:

[30] GHD Sit Ups/Jackknife Sit Ups

[30] Burpees

[30] Jumping Slam Balls

[30] Push Press

[30] Med Ball Lunge Cleans

[30] Deck Squats

[30] Knees to Elbows

4.] Finisher

2-3 rounds of:

[20] Alternating Superman

[20] Side Plank Knee Raises (lower leg)

[20] Table Top Raises

5.] Cool-down 

5-10 minutes of:

Static Stretching