Stretch
150m Shuttle Run
-20 Sit Ups
-20 Squats
-20 Dips
Repeat Until 'Gather 'Round Time
Skill/Strength
TABATA
-Mountain Climbers or Plank Kick and Tuck
Conditioning
21-15-9
-Ground to Overhead (Bar/DB/BP)
-Burpees
-Double Unders or 3x Singles
Cash Out
Accumulate Body Weight Hang Bar Hold in Seconds
*Hang Bar Hold Scale- BP Plate Hold w/Walk
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