WARM UP

1MIN stretch of choice
-into-
4MIN AMRAP
10 light ground to overhead
6 sit throughs
10 alt. v-ups

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: ENDURANCE

FOR TIME (30MIN CAP):
50 x deadlifts
800m run
100 x bicycle crunch
30 x devil’s press
100 x jump squats
800m run
50 x power cleans