| A. 20:00 AMRAP |
| 15 KB Swings (24/16kg,American) |
| 1 Shuttle Run (5/10/15/20) |
| 15 Ab Mat Sit-up |
| 1 Plate push (1/2 turf & back) |
| 3 Lunge Step combo (front/side/back=1)(each leg) |
| B. Mobilize legs |
| A. 20:00 AMRAP |
| 15 KB Swings (24/16kg,American) |
| 1 Shuttle Run (5/10/15/20) |
| 15 Ab Mat Sit-up |
| 1 Plate push (1/2 turf & back) |
| 3 Lunge Step combo (front/side/back=1)(each leg) |
| B. Mobilize legs |