ON A 10:00 RUNNING CLOCK...
Play a game or intro a skill!

Then...

GENERAL WARM-UP
ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower
20 Russian Twists w/ Medball
20 Med Ball Floor Press w/ toss at top  (bench press with med ball with toss to self)
20 Med Ball Ground to OH
20 Med Ball Alt Lunges
20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

FOR TIME
50-40-30-20-10
Cal Bike
Sit-up

-18:00 Time Cap-

NOT FOR TIME
30 DB Manmakers*

*Increase weight every 10 reps