WARM UP:

800 METER RUN

EACH SERIES IS 20 SECONDS ON 10 0FF FOR 4 ROUNDS EACH MOVEMENT:

HOLLOW HOLD
BUTTERFLY KICKS
PLANK
SIDE PLANK RIGHT
SIDE PLANK LEFT
SUPERMAN

THEN:

20 MINUTE AMRAP

50 DOUBLE UNDERS (TRIPLE IT FOR SINGLES)
100 METER CARRY (SANDBAGS, KETTLEBELLS, ETC.)
10 PUSHUPS