Run 800m

3 x

Run 800m
60 crunches
20 hollow rocks

Time: 29:27

Ab mat

50x ab mat
50x flutter kick
50x box jump
50x pledge push ups
25x ab mat
25x flutter kick
25x box jump
25x pledge push ups

Time: 18:09

Deadlift and clapping push-ups

7x
7x deadlift 195 lbs.
14 clapping push-ups (on wall)

Time: 11:00

Squat, Spiderman Push up etc

30 sec each
squat
squat jump
lunge
split jump

rest

kb press
spiderman push up
t-push ups

rest

renegade row with kb
reverse crunch

Stability Ball

3x

50 double under
50 back extension on stability ball
50 straight leg sit up

Time:  27:54

Medicine ball

9 wall bal shots with 20lb medicine ball
12 burpees
15 kettelbell swings
200 jump ropes

3x

Time: 15:13

KettleBells and rope

21, 15, 9 Kettlebell Snatches
21,15,9 1 arm rope rows

Time: 11:55

Running

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.

Time: 13:30 up hill (marengo)