RX

For time (15 Min. Cap):

200-m run

40 box jumps (20/24 in)

40 sit-ups

200-m run

30 box jumps

30 sit-ups

200-m run

20 box jumps

20 sit-ups

200-m run

10 box jumps

10 sit-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

100-m run

20 box jumps (20/24 in)

20 sit-ups

100-m run

15 box jumps

15 sit-ups

100-m run

10 box jumps

10 sit-ups

100-m run

5 box jumps

5 sit-ups

3 sets:

:30 plank hold on rings

- Rest :30

:30 seated leg raises

- Rest :30

- Rings to be approx. 6-inches off the ground.

2 sets:

:30 foam roll IT band/leg

:30 foam roll calves/leg