| Warmup Go through a running warmup/jumping warmup then 2 sets of 15 speed steps 2 tall stick jumps 6 v ups or ghds |
| Workout 5 rounds on the 5:00 start 100 stick jumps (r+l=1) 8 tall stick jumps 24/20 12 v ups Rx+ GHDs |
| Core Finisher 3 sets 25 pike leg lifts 20 hollow rocks 15 arch ups |
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