Warm Up

2 Rounds of:

• Medicine Ball Run, 400 Meters
• Squats, 30 reps (HOH)
• Feet-to-Hands, 30 reps

Section 1

“Turnaround” at 60-75% Max

• Deadlifts/Pull Ups
• 10/1; 9/2; 8/3;…; 3/8; 2/9; 1/10 Reps

Score = Time

Section 2

• Dumbbell Shoulder Press, 1 Rep Max; 5, 5, 5, 3, 3, 1…

Section 3

• Dumbbell Squat Cleans, 30 Reps
• Weight Plate Sit Ups, 6 minutes

Score = Total Sit Ups