Sunday RoD - You have 30 Minutes

• Run (4KM)

With the remaining time complete as many rounds of:

• 5 Burpees
• 15 Pushups
• 25 Squats

Completed 6 rounds

Monday RoD – Complete as many rounds in 20 minutes as possible of:

Standard Warmup… 4:16

• 7 Handstand Pushups
• 14 Box Jumps (20″)
• 21 Sumo High-Pull Dead Lifts

Managed to eak out 8 rounds.