1609m run (1 mile), 3 mile bike, or 10 min Jump Rope
300 Ground and Pound - Strikes and Elbows*
20 4-Strike-Sprawl
40 2-Inside Elbows | 1-Side Knee
40 Knee On Belly*
40 Air Squats
20 Get-Ups
1 Rope Climb or 3 Pull-Ups
*use throwing/grappling dummy, heavy bag, or pillows
Vulcanodon
