40-20-10

1.SIDE JUMPS
2.HIGH KNEES
3.UP/DOWN
4.PLANK JACK
5.MOUNTAIN CLIMBERS
6.PUSH UP SIDE PLANK TUCK
7.KNEE TO OPPOSITE SIDE
8. SIDE PLANK LEFT
9. SIDE PLANK RIGHT
10. REVERSE SIT-UP

FOR TIME:

800 METER RUN OR ROW

5 ROUNDS:
7 THRUSTERS 40/30
7 PULL-UPS
7  BURPEES

800 RUN OR ROW

5 ROUNDS;
7 THRUSTERS
7 PULL-UPS
7 BURPEES

3 ROUNDS:
200 METER FARMER CARRY 53/35
20 BARBELL SIT-UPS 45/35

KEEP MOVING

CORE: DB WORK
10 ROUNDS