Strength: For Quality
30-20-10 Floor presses (Per arm if you have DB or KB)
60-40-20 Strict situps or Weighted situps
90-60-30 Double unders
Workout: 4 Rounds For Time
400m Run
40 Air squats
20 KB Swings
400m run
40 Lunges (total)
20 Box dips
Extra Credit: 2 Rounds
90 second plank hold
30 sec. rest
90 second side plank (45 second each side)
30 sec. rest