Warm-up:
200m run
10 squat jumps
10 burpees
Kind of a "V" hold for 1 minute
Lay back legs in air held for 1 minute
Front plank 1 minute
Oblique plank left 1 minute
Oblique plank right 1 minute
Front plank with legs elevated on 20in tire 1 minute

Workout:
1 mile run
150 wall balls @ 16lbs (Goal was for speed so we were instructed to lower the weight)
1 mile run

Total Time for Workout - 36:01