400m Run (use good running mechanics: posture, lean, pull) (this is approx. 1-2 minute run estimate distance if necessary)
30 V (Jackknife) sit-ups (Lie on back, arms/legs are fully extended. Rise chest so tips of fingers touch tips of toes in "V" shape. Bring chest and legs up at the same time)
15 Burpees (start standing, squat, plank, quickly drop to push up, come up and bring feet to chest, then jump and clap at end of each burpee; keep core tight)
3 Rounds for time.
Warm-up: (2 rounds of 15 reps)
Weighted Option: none today