WARM UP 400m run 3:00 Jump Rope Arm stretching ENDURANCE/WOD 10:00 to Complete: 1000m Row 20 Burpees 10:00 to Complete: 200m Run 20 KBS (24/16) 200m Run 20 Goblet Squats 200m Run 20 Push-ups 10:00 to Complete: 800m Run 50 Pull-ups