Warm up:
200m Run
2rds
50FT High knees
50FT Butt kicks
50FT Toy soldiers
50FT Bear crawl
50FT Duck walks
Into.
2sets
30 Sec Wall sit hold
30 Sec plank hold
Metcon: 5 Rounds (35 min cap)
3rd Floor Run
30 SingleDumbbell Goblet Squats (35/20)
30 Single Dumbbell Box Step ups (35/20)
30 Alternating V-ups (L+R =2 )
300m Row or 15/12 Calorie Bike
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