Coach will warm you up accordingly
5 sets; getting faster each set:
50 Dubs
6-8 PS (you choose)
Run 200m (shortcourse upstairs)
10-15 GHD Sit-Ups (MOD is wt. sit-ups 35/20#)
15-20 sec. Ring L-sit hold
200m run (down)
rest 3 min
*Rx is faster each set
*choose a rep range and stick to it for all 5 sets.