WARM UP
800 meter run
15 Burpees

Inch Worm Stretch
Shoulder Mobility - Bar
Calf/Soleus Stretch

INSTRUCTION
Air Squat - Feet slightly wider than shoulder width apart, snowboard stance for me.
Squat so that quads are below paralell(look up thru your arms for balance), and drive
up from the heels the the full stand strong position.

Pushup - Arms planted close to the torso at the chest line. Feet shoulder width apart.
Chest must touch the floor on each rep, keeping center line engaged, and back straight.

Situp - Sit in the diamond position with feet together, and lower back pad behind.
Lower yourself until your shoulders touch the floor behind you, then drive forward
using the hips and momentum from your arms the full range of motion ending with
your hands touching the floor beyond your feet.

WORKOUT 20 seconds as many as possible, 10 seconds rest, repeat 6 sets

Air Squat Interval

1 - 15 # 4 - 7

2 - 12 # 5 - 8

3 - 10 # 6 - 7

Pushup Interval

1 - 12 # 4 - 4

2 - 8 # 5 - 3

3 - 6 # 6 - 3

Situp Interval

1 - 10 # 4 - 7

2 - 9 # 5 - 6

3 - 8 # 6 - 6

COOLDOWN
Groiner stretch
Cobra stretch
Take a knee quad stretch
Shoulder Mobility - Bar