Main – XCELLERATE

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Warm-up

(No Measure)

400M Run

10 PVC Pull Overs

10 OHS PVC

10 bottom of squat (:15 at bottom of squat)

10 Push Ups (:10 at top of push up)

10 Hollow Rocks

1 min couch stretch each side

XCELLERATE

Metcon (4 Rounds for reps)

200M Run

15 Sit Ups

60 Sec Spin

10 Push-Ups

250M Row

10 Wall Balls

10 Step Ups

5 Burpees

10 Sit Ups