Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Performance and Fitness: Quick Back to basics review – efficiency of movement: burpees and KB Swings

Performance and Fitness: Move it More Monday
On the Minute x 30 min – 5 rounds
Min 1: Max Burpees
Min 2: Max Abmat Sit ups
Min 3: 200m Run (just ONCE)
Min 4: Max KB Swings (24/16k)
Min 5: Max Cals on Rower
Min 6: Rest