General Warm-up:

1000m Row/800m Run

Group Mobility

Strength:

1a. 3 X 10 Glute-ham Raise
1b. 3 X ME UB Pushups

“Burping Annie”

50-40-30-20-10 of:
Double Unders*
Situps

*3 Burpee penalty every time you stop or miss on the Double Unders