<p>200m Run</p><p>30 Seconds Alternating Reverse Lunge</p><p>30 Seconds Down Dog</p><p>30 Seconds Single Unders</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Pigeon Stretch</p><p>30 Seconds Air Squats</p><p>30 Seconds Single Unders</p>

<p>For time: 30 minute cap</p><p>100 DU</p><p>90 air squats</p><p>80 sit ups</p><p>70 box jumps</p><p>60 slam balls</p><p>50 KBS</p><p>40 lunges (each leg)</p><p>30 pull ups</p><p>20 hspu</p><p>10 pistols</p><p>**Every minute 2 burpees!!</p>