WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MIN. TIME CAP
HANDSTAND AND HANDSTAND PUSHUP

WOD:
30 RING PUSHUPS
400M RUN
30 CALORIE ROW
200M RUN
30 RING PUSHUPS
800M RUN
30 CALORIE ROW

AFTERMATH:
REST FOR 2 MINS. AFTER FINISHING THE WOD
THEN TIME A HIGH PLANK HOLD (MINIMUM 60 SEC, CAN BE BROKEN INTO SETS)

COOL DOWN:
INSTRUCTOR LED