4 sets

50ft lunge

:30 wall sit

100ft shuttle

:30 plank

3:00 bike into
3 sets
5 pushups
:30 plank
15 shoulder taps each

5 sets

10 pushups (hand release)

10 med ball slams

:30 high plank

5 sets

3 - Bench press

ss/

10 burpee box jump overs

5 rds

:30 jump squats

15 flutter kicks each

250m standing bike

AMRAP 10

150m row

18 DL

50 jump rope or line hops