11.7.18

Core

3 Rounds @ Each
:45 on/ :15 off
Russian Twist
V-Sit
Superman

Conditioning

Tabata
:20/:10 for 8 sets @ each
Row For Cals
Plate Hops
Box Jump Overs (24/20)
Walking Lunges*

1:00 rest between movements

*Athletes can make more difficult with KB front rack if they choose

Sam Bowles