A. Warm-Up 

3 Rounds of: 

30 Jumping Jacks 

:30 Cossack Squats 

:30 Grass Pickers 

:30 Walk-Outs 

B. AMRAP Conditioning 

Work through each 10:00 AMRAP. 

Rest 2:00 between each AMRAPs 

AMRAP 1:

400/300/200/100 Meter Run 

5/10/15/20 Burpees 

AMRAP 2: 

100/200/300/400 Meter Row 

5/10/15/20 Wall Balls 

AMRAP 3: 

5/10/15/20/25

Box Jumps

Push-Ups 

Sit-Ups