WARM UP
5R/5L FLR windmills + 7 push ups + 50m run + 7R/7L squat spine rotations – 3x
CORE
Accumulate 3min hollow rocks
**quality over speed**
WORKOUT
“CELIZ”
1 mile run
75 HR push ups
75 air squats
1 mile run
75 sit ups
75 box jumps 24/20
**if you have a vest wear it; take it of on sit ups**