2 sets:

200m run

10 Samson stretch lunges
10 hollow rocks
10 push-ups
10 ring rows or 3-10 strict chin-ups

10 single db z-press

2 sets:
10’ - 20’ - 30’ shuttle

5 burpee

- 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

Post Workout Strength:

4 sets:

3-5 strict weighted chin-ups

10 db z-press

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

Same as Rx'd