Warm-up

Conditioning:

Longer conditioning today. No Rx, so you pick the weight. BUT the lunges and devil’s press should be unbroken with a nice steady pace. Hold the DBs anyway for lunges.

3rds

1000m Run

30 Dumbbell Alternating Reverse Lunges

20 Box Jump Overs

10 Devil’s Press

Finish:

3 sets

L-sit or Knee Tuck on Boxes x 30sec (accumulated)

Side Plank x 45sec each way

Superman Punches x 30sec