Warm Up

2 Rounds
10 Groiners
10 Boot strappers
10 Inchworms

Strength / Skill

Plank Holds

3 Sets of :45secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank


5 Rounds for Time
10 Chair dips
10 Object presses
5L/5R Split squats
*Put your rear foot on a chair and squat down as far as possible,
keeping your front foot planted on ground and rear foot on chair,
chest up. Do five on each leg each round