WARM UP: 400m Run 1 Set of fence drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on each leg SKILL: 3:00 To Complete: 2 Rounds of: 8 Burpees to a 6″ target 8 Calorie row If you Complete the above, you get an additional 3:00 to complete: