Warm-up: 20 deep squats, 20 good mornings, 10 push-ups, run – Fire Dept

4 Rounds:

• 15 Thrusters
• 15 Reach crunches with ball
• 60 Mtn. Climbers
• 15 Nasties
• 1:00 Jump Rope

Finish: 2 Rounds Plank Burnout (:30/:30): Jump Overs, Plank, High Knees, Plank, Squat Thrusts, Plank