https://www.youtube.com/watch?v=aqAFPaXSJew 2 rounds  200m run ( :30/:30 )  20 pelvic raises  10/10 single leg pelvic raises  5 burpees  5/5 cossak squats 2 wall walk 10 superman 20 buttwalks 3 super sets 12 cossak squats -Body weight -load with weight if they have the ability to do them well.  12 death marches  (1:00) HOME GYM: (18:00)