Baseline
Shoulder/ Hip Mobility
4 Rounds
10 Knee to Elbow Plank
Walking Lunges (Length of gym)
High Knees (Length of gym)
Butt Kickers (Length of gym)
100m Run
Work Capacity
20 min Cutoff
10-9-8-7-6-5-4-3-2-1
Burpees
Killers, Per Leg
50m Sprint with walk back
Perform each round as fast as possible, using the walk back as rest between sets.
Durability
50 Sit-ups