WARM-UP:
1:00 Easy Machine
:40 Moderate Machine
:20 Hard Machine
-then-
20 Iron Cross
20 Glute Bridge
20 Scorpions
20 Prone Angels
-then-
2 x
5 Inch Worms
5 Half Burpees
5 Bootstrap Squat
10 Block and Twist
STRENGTH:
Push Jerk
3 x 3 TNG Building
3 x 2 TNG Continue Building
3 x 1 Continue Building
CONDITIONING
For time:
25/20 Calorie Machine
25 Burpees
20/16 Calorie Machine
20 Burpees
15/12 Calorie Machine
15 Burpees
10/8 Calorie Machine
10 Burpees
5/4 Calorie Machine
5 Burpees
*15 Minute Cap