Warm Up:

5 Laps

20 Air Squats

20 Push Ups

20 Sit Ups

Dynamic Warm Up:


   High Knees




For Time:

5 Laps

25 Burpee Box Jumps (24/20)

1 Speed Lap

75 Double Unders (225 Singles)

1 Speed Lap

50 Wall Balls (20/14) <Stop/Drop/Rest: 1 Speed Lap + 5 Burpees>

5 Laps with Wall Ball (20/14)

50 Wall Balls (20/14) <Stop/Drop/Rest: 1 Speed Lap + 5 Burpees>

1 Speed Lap

75 Double Unders (225 Singles)

1 Speed Lap

25 Burpee Box Jumps (24/20)

5 Laps

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