EdgeFIT

1.] General Warm Up

[400m] Run

2 rounds of:

[10] Inch Worms

[10] Alternating Runners Stretch

[10] Upward Dog-Chaturanga-Downward Dog

[10] Loaded Beast Stretch

[10] Scorpion Stretch

[50] Double Unders

2.] Strength/Power

4 rounds of:

[6] Bent Rows

[60yd] Beast Crawl (fwd/bck)

-Rest 60 sec b/w rounds.

3.] Work Capacity

Buy In:

[50] Jackknife Sit Ups

5 rounds of:

[4] Clean & Jerks (heavy)

[8] Pull Ups

[16] Split Squats

Cash Out:

[50] Jackknife Sit Ups

4.] Finisher

1 rounds of:

[30 sec] Plank

[30 sec] Forearm Plank

[30 sec] Forearm Side Plank (right)

[30sec] Forearm Side Plank (left)

[30 sec] Forearm Plank

[30 sec] Plank

5.] Cool-down 

5-10 minutes of:

Static Stretching