Warm up

Conditioning for time:
200 x Air Squats
Run 400 m
20 x KB Swings
Run 400 m
20 x OH Squat
Run 400 m
20 x Burpees
Run 400 m
20 x Pull Ups
Run 400 m
20 x Box Jumps
Run 400 m
20 x OH Walking Lunges
Run 400 m

Abs 4 rounds:
15 x Crunches
9 x V-Ups
6 x Side Bends

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