Warm – Up 

• 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

3 rds of the following

7-10 Reps of each movement

• 30 secs – Samson Stretch Each Leg
• Overhead Squats
• Sit-up
• Back extension
• Pull-up or 1 arm bent over row
• Dips

Workout 

AMRAP-10 

• 15 Burpees (Liz modify push-ups for burpees)
• 25 Double Unders or 50 Fast Singles