- RX -
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (20/24 in) (35/50 lb)
- Use one DB.

- INTERMEDIATE -
Every 3:00 x 4 sets for reps:
400-m run
Max reps DB box step-ups (20/24 in) (25/35 lb)
- Use one DB.

- BEGINNER -
Every 5:00 x 3 sets for reps:
400-m run
Max reps box step-ups (20 in)

2 sets:
10 Samson stretch lunges
10 PVC good mornings
10 PVC overhead squats
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups

3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps

2 sets:
1:00 foam roll quads
:45 foam roll glutes/side