A. Primer

2×5 Turkish Sit Up (Each Arm)

B.

Health: 

4×6 DB Z-Press

F+P: 

4×6 Barbell Z-Press

C.

Health: 

4 Rounds: 

300 Meter Run

75 Singles 

Fitness: 

4 Rounds: 

400 Meter Run

75 Double Unders

Performance

5 Rounds: 

400 Meter Run

75 Double Unders