A) Every 8 minutes x 4-5 sets:

– 400m run

– 21 KB swings (53/35)

– 15 wallballs (20/14)

– 9 DB burpees (35/25ish)

*Goal is to increase pace each set.

B) 3 sets for quality:

– 5/side back elevated glute bridges w/ 5 sec pause

– 10 BB ab wheel roll-outs