Warm-up: 15 burpees, 500 yard run

FGB Style, ABAB:
A:

• knee to elbow jumps
• fast squats
• knee tuck crunches
• crab tow touches
• squat thrusts
• rest

B:

• 1/2 burpees
• fast lunges
• mule kicks
• up and down plank
• plyo push-ups
• rest

finish: abs – boat/canoe