Skill-work:
CoreWork
2 Rounds
50 Weighted RussianTwists
40 GHD Sit-ups
30 T2B
20 Pikes on Rower
1:00 Plank ( weighted Advanced)
Conditioning:
Endurance Fun
Every 5 Mins X 30 Mins
Run 800 M
Complete As Many Burpees As Possible In Remainder
Score Number of Burpees
**Modify Distance to 600 M If cannot hold a 4 Min or under 800