50 GHD or regular sit-ups
10 MU
50 alternating single-leg squats
40 GHD or regular sit-ups
8 MU
40 alternating single-leg squats
30 GHD or regular sit-ups
6 MU
30 alternating single-leg squats
Time cap: 20 min.
50 GHD or regular sit-ups
10 MU
50 alternating single-leg squats
40 GHD or regular sit-ups
8 MU
40 alternating single-leg squats
30 GHD or regular sit-ups
6 MU
30 alternating single-leg squats
Time cap: 20 min.
On the 7 minutes x 6
10 shuttle runs (1 run = 80 feet)
20 WBs
10 shuttle runs
80 feet of burpee broad jumps
*score is slowest round