Warm-up

Midline:

3 sets for quality of:
20sec Ring Support Hold
Rest 30sec
40sec Nose to Wall Handstand Hold
Rest 30sec
60sec Prone Plank Hold
Rest 60sec

Conditioning:

Time Cap 25min

Rx 35/25 Rx+ 50/35

200m Run

30 Alternating Dumbbell Snatches

200m Run

30 Dumbbell Goblet Squats

200m Run

30 Dumbbell Box Step-overs 24/20

200m Run

30 Burpee Box Jumps with Step-down Only

200m Run

30 Single Dumbbell Front Rack Reverse Alternating Lunges (15R/15L arm)

200m Run