A. 3 sets:

-run x 400m

-russian twist x 12 per side

-over head walking lunges x 10 per leg

B. fs x build to a heavy 2 in ten mins or less

C. in teams of 2 complete for time:

-1.5k row

-100 double unders

-100 push ups

-100 air squats

-100 sit ups

-50 burpees

****each athlete must complete some work on each of the movements

****only one athlete working at a time per team

****split work as needed

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