Warm Up
3 Rounds
15 Mountain Climbers
15 Jumping Jacks
10 Spider Lunges
10 Supine Scorpion
5 Dolphin Push Ups
5 Quadruped Ext and Rotation/side
Strength
Bench Press
Prep: 1×10 w/bar, 3×5 working up
Work: 50 Reps in as few sets as possible (30 Min Cap)
Each break, complete OH Plate Sit Ups equal to number of reps remaining then run, 400 M*
M: 205/185/155/135/105
W: 123/103/93/73/53
*(For example, set 1, 18 reps on bench, then 32 OH Plate SU and run 400, second round 12 reps on bench for total of 30 done, then 20 OHPSU, run etc)
