- 600 m run
3 rounds in the dark 👻, consisting of: - 25 m 80% sprint
- 10 squats for quality
- 10 (x2 for each leg) lunges for quality
- 5 (x2 for each side) squat position while hand in the air at one side
- 15 m bear walk
- 50/ 150/ 200 m run
- 8 – 12 burpees
- 16 – 24 jumping squats
- 15 Push Ups
- 12- 16 (x2 for each leg) lunges