Warm-up:

2 Rounds of...

  • 1 Min Jump Rope
  • 10 See Saw Steps
  • 15 Wall Balls
  • 20 Walking Lunge
  • 250m Row

Workout:

21-18-15-12-9-6-3

  • Dumbell Thrusters (55/35)
  • Box Jumps (24/20)
  • 400m Run after each round

Scaled:

Light, low and 200m