Part 1:
Timed doublets
50 work/10 rest
Side lunge
Alternating Single Leg Deadlift
3 rounds
Run 600 M at 75%
30 work/5 rest
Squat With Weight
Arnold Press
3 rounds
Sprint 200M
30 work/5 rest
Wood Chopper R
Wood Chopper L
3 rounds
Run 400 M at 75%
Part 2: count reps
Bear Crawl 10 M
Complete 10 Burpees on arrival
repeat 3 rounds
3 rounds
Sprint 200M
20 flying jacks
10 Dive bomber push ups
3 rounds
Jog 200M
Tabata Doublet 20 work HARD, 10 rest 8 rounds (4 of each exercise alternating)
knees to elbows
VS
L Sit up
Finish with Deep Mobility!