1.] General Warm Up

[400m] Run

1 round, 40 yes per movement of:

Walking on Toes (standard & arms overhead)

Walking on Heels (standard & arms overhead)

Alternating Heel Raise (legs straight)

High Knee Bucket Lifts

Walking Quad Stretch

Stripper Pose Stretch

Stripper Pose with Knee Bend

Bear Crawl (arms & legs straight)

Crab Crawl (hips high & arms straight)

2.] Strength/Power

On the minute every minute for 8 minutes:

[6] Squat Thrusters

3.] Work Capacity

Maximum rounds in 20 minutes of:

[4] Burpees

[6] Deck Squats

[8] Push ups

[10] Box Jumps

4.] Finisher

5 rounds of:

[250m] C2 Rower

or

[200m] Sprints

5.] Cool-down 

5-10 minutes of:

Static Stretching