
Warm Up
100m Jog
15 Lunges
10 Tuck ups
5 Groiners

Strength / Skill
Chair Dips
5 Sets
15 Chair Dips
:90secs rest

Workout
3 Rounds for Time
20 Jumping jacks
20 Burpees
20 Air squats
100m Jog
15 Lunges
10 Tuck ups
5 Groiners
Chair Dips
5 Sets
15 Chair Dips
:90secs rest
3 Rounds for Time
20 Jumping jacks
20 Burpees
20 Air squats