200m Run

5 Broad Jumps

5 min. Lax Ball Mobility on shoulders and scap

For Total Time (Time on the clock):

4 x 400m Sprint

*Rest 2 min. between rounds*

SCORE = Time that you see on the clock.

(The numbers on the CLOCK are the same numbers that you write on the board. It’s a really crazy concept.)

Not For Time:

3 x

10 Ring Dips

5 Over the Shoulder (Punching bag, or heavy Slam Ball)

20 sec L-sit Hold


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