1. warm up
- 20 plank walk
- 30 lateral skaters
- 40 high knees hands
2. For Time x2
- 20 incline push ups
- 50 squat burpee jump
- 100 swimming
- 20 decline push ups
- 20 squat to launch worm + jump
- 1′ superman hold
- 20 aligators push ups
- 2′ plank
The second round
- Half rep for rookies
- Full rep for pros