Buy in:
4-5 min.
200-meter run
20 arm circles (10 forward/10 backward)
20 jumping jacks
10 star jumps

A) STRENGTH
EMOM (Every min. on the minute for 8 min. (8 rounds):
5-10 horizontal railing pull ups (sub: scapular push ups)
5-10 push ups

B) CONDITIONING
AMRAP in 12:00
Hill sprint or 200-meter run
10 box jumps
10 bench dips

C) ACCESSORY: ABS
3x
1:00 hollow hold
1:00 Reverse crunch w/hip raise

Cash out: 400-800m run, as time allows