4 sets
50ft lunge
:30 wall sit
100ft shuttle
:30 plank
3:00 bike into3 sets5 pushups:30 plank15 shoulder taps each
5 sets5 inch worms10 kips15 ABMATS
5 sets5 - Bench pressss/10 toes to rig
5 rds
:30 bar hang
15 situps
100m run on runner
For time
10 - 8 - 6 - 4 - 2
Bench Press
25-20-15-10-5
Situps
250m bike erg after each