Warm Up
Stretch
-150m Shuttle Run
-25 Push Ups
-25 Pull Ups/Rings
Skill/Strength
- 2 Weighted Walking Lunges in 1st Minute
- 4 WWL the 2nd Minute
...
- 18 WWL in minute 9
- 20 WWL in minute 10
Conditioning
TABATA WO
- Plank
- G2O
- High Knees
- Scissors
- Reverse Plank
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