Warm Up

DROM

the 10

SMC

S&C

5 Rounds of 30sec On:30sec Off

Double Unders

AbMat Situps

Push ups

Box Jumps (24”)

KB Swings (1.5 pood)

Post reps to Comments

Endurance

Choose ONE sport: Swim, Bike, Run, Row

4×5 min intervals w/ 3 min recoveries

max distance possible for each round

Post distances to Comments