Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.
Part 1
2-3 Rounds
10 push ups
10 squats
10 back ext
Part 2
24 min
12 box jump/ step downs or step ups
9 dumbell thruster
6 burpees
6 towel pull ups
You can use a towel, the battle rope, or something similar, and drape it over the pull up bar.
Part 3
100 walking lunges
Part 4
If time permits, core work
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