GROUP WARMUP
2 rounds in any order –
:30 Row/Ski
5 Box jumps
5 Push-ups

MIXED MODAL TRAINING
As many rounds as possible in 8:00 
300 meter ski 
8 Box jump 24/20

Rest 3:00

As many rounds as possible in 8:00 
300 meter row
8 Push-ups
*heats of 7 every 7-8 minutes

MIDLINE
3 sets –
:10 Hollow hold with plate + 8 straight leg plate sit-ups

MOBILITY
2:00 box stretch
1:00 each side couch stretch

HAPPY BIRTHDAY TO PATTY HOWARD!