Warm-Up:
10 reps each - side lunges
10 reps each leg - lateral and forward leg swings
20 sec. each - standing hamstring/calf stretch
5 reps each - ankle circles

Workout:
Run 2.5 miles

Accessory Work:
4 sets
45 sec. each side planks
20 leg lifts
20 sit-ups

Cool Down:
400m walk

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(24)
WRK 7:00 REST 1:00 x3
4 air squats 2 sec dwn + 3 sec hold
8 dumbbell strict press
4 squat jumps
16 bicycles
100m run

Finisher
30 tucks
1:00 quad stretch

5x @70%
5x @75%
5x @80%

EMOM for 4 rounds:
1) Russian twists
2) (Weighted) Plank hold
3) Ring rows
4) Rest

4 rounds:
10+10 Curtsy squat
10+10 Single leg glute bridge
12- 15 Goblet squat
-rest 1-2 min between rounds-

4 x 3 min AMRAP, rest 2 min

A.
12 KBS
10 Jumping squats
8 Push up

B.
12 Box jump
10 Reverse lunge
8 Burpee

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
...
Add 1 Calorie Every Minute.

EMOM15

1. 40 du
2. 2 rope climb (legless if possible)
3. 8 weighted sit up/ 8 ghd sit up

3 rounds:
5-10 pull ups/ ring rows
10-12 V-up/ tuck crunch
-rest 1 min-

3 rounds:
6-8 one arm DB/KB press
8-12 one arm DB/KB row
-rest 1 min-