2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows or 3-10 strict pull-ups

2 sets:
:20 single-unders
:20 single-under jogging in place
:20 single-unders, front to back
:20 single-unders, side-to-side
:20 single-unders, left leg
:20 single-unders, right leg

- RX -
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
- Rest the remaining 2:15.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
Max-reps up-downs
- Rest the remaining 2:15.

- MASTERS 55+ -
Same as Rx'd

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Same as Rx'd