*May be performed with a partner.
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

2 rounds
1:00 Jump Rope
10 x Airplanes
15 Bodyweight Hip Thrusts
10 x  Hurdle Step
20 Arm Swings (10 each Dir)
10 x Swooping Death March

4 sets of
10 strict pullups with a 3 second negative

Rest 2 minutes between sets. If 10 is too hard then do 5 and do 5 banded etc... 

5 Rounds For Time:
10 Kettlebell Swings
200' Single Arm Farmers Carry
400m Run

Lvl 1: 35/20
RX = 50/35
RX  + = 70/50 , 20/15 Calorie Assault Bike

have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank