A) Warm Up
B) For form - 3 rounds
1 minute Plank
30 seconds hollow rocks
C) Conditioning
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders
D) Prowlers
