<p><strong>30 feet of each</strong><br />Knuckle Draggers<br />Inchworm<br />Side to Side Lunge<br />Duck Walk</p><p>200m Jog</p><p>0:30 Pigeon Pose (left side)<br />0:30 Pigeon Pose (right side)</p>

<p>For Time <strong>[30 Minute Cap]:</strong><br />50 Sit-ups<br />400 Meter Run<br />30 Burpees Over the Bar<br />20 Front Squats&nbsp;<br /><br />Rest 2 Minutes<br /><br />50 Toes to Bar<br />400 Meter Run<br />30 Burpees Over the Bar<br />20 Front Squats<br /><br />Rest 2 Minutes<br /><br />50 Sit-ups<br />400 Meter Run<br />30 Burpees Over the Bar<br />20 Front Squats&nbsp;<br /><br />*Score = Time it takes to complete the workout, including rest</p><p> </p><p>RX = 95/65</p><p>RX+ = 115/85</p>