Buy in: Telephone Factory Loop (800m) [inside: 1000m Row / home: 4 min Run/Toe Taps/Jog in place or complete 3 Rounds of the exercises]

 

2 Rounds of:  

20 Barrier Jump Burpees (B: non-pushup burpee, no barrier jump)

40 DU/120 singles

20 Walking Lunges (per side)

40 DU/120 singles

20 Yellow Bar Dips (@home: Coffee Table dips)

40 DU/120 singles

20 Yellow Bar Rows (@home: KB Lat Pullovers)

40 DU/120 singles

 

Cash out: Telephone Factory Loop (800m) [inside: 1000m Row / home: 4 min Run/Toe Taps/Jog in place or complete 3 Rounds of the exercises]

 

 

Blue: Beltline Post Run / 1 Round /  reps are 15/60 singles

 

Early finishers:

20 reps of:

Toe Touches

Scissor Kicks 

V-Ups

Side Plank Hip Dips (each side)