– RX –
3 rounds:
16 alternating front-rack reverse lunges (105/155 lb)
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.

– INTERMEDIATE –
3 rounds:
16 alternating front-rack reverse lunges (75/115 lb)
Accumulate :15 tuck hold
16 knees-to-elbows
Accumulate :15 tuck hold
– Take the bar from the floor

– BEGINNER –
3 rounds:
16 reverse lunges
Accumulate :15 plank hold
16 hanging knee raises
Accumulate :15 plank hold

400-m run
– Slower athletes can turn at the 1:00 mark.

Accumulate:
1:00 banded shoulder stretch/arm

3 rounds:
16 alternating DB front-rack reverse lunges (35/50 lb)
Accumulate :15 L sit hold
20 V-ups
Accumulate :15 L sit hold