Warm Up
1 laps around gym
High knees
Butt Kickers
Lunges down the gym (There and back)
Push Ups x 5
Inch worms x 5
1 lap around gym
The overhead arm pull (20 sec per arm)

Workout
4 Rounds for time
600 meter run
20 ground to overhead
15 Weighted air squat
10 V-ups
15 Push Press
20 Burpees
200 meter run
1 minute rest

Core Work
60 sec Plank hold
-15 sec rest-
90 sec Side Plank hold
-30 sec rest-
90 sec Side Plank hold
-15 sec rest-
60 sec Plank hold

PRT