1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead lunges
3 inchworm + push-ups
:30 lateral hops over a line, slow
:15 rest
:30 burpees, slow

1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead lunges
3 inchworm + push-ups
:30 lateral hops over a line, moderate
:15 rest
:30 burpees, moderate

1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead lunges
3 inchworm + push-ups
:30 lateral hops over a line, fast
:15 rest
:30 burpees, fast

- RX -
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
- 1 shuttle run is 25 ft out and 25 ft back.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
2-3-4-5-6 reps for time of:
Partial wall-walks
Shuttle runs
- 1 shuttle run is 25 ft out and 25 ft back.

- MASTERS 55+ -
2-4-6-8-10 reps for time:
Partial wall-walks
Shuttle runs
- 1 shuttle run is 25 ft out and 25 ft back.

Post-workout
1 set:
100-m left-arm KB front-rack carry (35/53 lb)
100-m right-arm KB front-rack carry

3 sets:
:45 standing pike stretch (legs wide)
:45 rest

Same as Rx'd