CrossFit
3 RFT
400m Run
500m Row

Tabata :20/:10, 8 rds each (12 min)
Hollow Rock
Plank
Supermans

BootCamp
5 rounds
200m run
40 Single Or Double Unders
!min Rest

Tabata :10/:20, 8 rds each (12 min)
Hollow Rock
Plank

BarBell
plyometric Work