Warm-Up

1. Jumping Jacks
2. Side Jumps
3. High Knees
4. Burpees
5. Air Squats
6.Sumo High Knees
7. Dolphin Push-ups
8. Chararunga
9. Plank Jacks
10. Hand to Elbow 

metcon
(0-5 min)
750 Row
30 Wall Balls

(5-10 min.)
3 Rounds
10 Burpees
50 DU or 100 Singles

(10-15 min.)
50 Box Step Ups

(15-20 min)
750 Row
30 Wall Balls

(20-25 min)
3 Rounds
5 Devil Press
25 Push-ups

(25-30 min)
50 Box Step Ups

(30-35 min)
750 Row
20 WallBalls


Core on Core on Core