Warm up
Bike, then 2x
10 PVC throughs
10 iron crosses
10 spidermans
10 duck walks

Strength

3x
10 Strict Toes 2 Bar - bring down legs very slowly MOD Knees 2 Elbows
10 Weighted Superman @ 35lbs MOD superman

4x
1 min plank w/35lb weight MOD 15lb plate
20 Russian twists w/35lb plate MOD 15lb plate
25 Abmats w/35 lb plate MOD 15 lb plate

Conditioning

"Baseline" plus ..

500m row
40 squats
30 ab mats
20 push ups MOD knees
10 pull ups MOD purple band
200 double unders
Time cap 15 mins

Time 15:00+ (finished it out even though I had a rough time at the DU's)