3 Inch Worm Push Ups
9 Jumping Squats
12 Sit Ups
10 x 200 M Run
*Run to the 400 M mark, walk back. The walk back is your rest.
Sled drag to tracks and back 90/135
*Scale weight as needed on sleds
*If you get finished before the hour here is a get those abs poppin or work on a weakness.
1:00 Min Plank
15 Back extensions
20 Rocky Sit Ups (10L + 10R)