Skill-work:
Core Work
2-3 Rounds
25 GHD Sit-ups
30 sec L-sit Hold
25 Weighted V-Ups
1 Min Weighted Plank Hold
Conditioning:
800 M Run
20 SDHP
20 DBalls
20 Box Jumps
600 M Run
15 SDHP
15 DBalls
20 Box Jumps
400 M Run
12 SDHP
12 DBalls
20 Box Jumps
200 M Run
9 SDHP
9 DBalls
20 Box Jumps
RX(95/65)
Time CAP 30 Mins