C.F.H.Q

Warm up

400 meter run

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

2 Rounds (2nd round do squats instead of push ups)

Work:

25 Walking Lunges (each leg)

20 Strict Pull Ups

20 Double Unders

25 Dips

20 Knees to Bows

30 Kettle Bell Swings

30 Sit Ups

20 Sumo Dead Lift High Pull

25 Superman

30 Wall Balls

10 Burpees

For Time

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