Time: 25

Foot SMR (5 min)
5 Wall-squats 2012
10 Leg Swings (forward -back)
10 Leg Swings (side-side)
5 Broad Jumps
10 Box Push-ups

Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing

3 rounds of:
Run 200m
15 Russian Kbs 53/35->44/26->35/18

rest 1 min

4 rounds of:
10 Burpees->Bodybuilders->To Box
15 Box Jumps 24″/20->20/14->Step-ups

rest 1 min

5 rounds of:
30 Doubleunders-> 80 singles
250m Row or Cal Airbike (15/12)

Score is TOTAL time, including rests.

The limiter in this workout should be breathing. Push the pace on each separate portion so that heart rate is around 90%+. Movement should be smooth and continuous.

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