| WOD 1: |
| 3 x 3′ Interval**(9 mins) |
| 400m Run |
| 15 V-Ups |
| rest 2:00 |
| 3 x 3′ Interval (9 mins) |
| 200m Run |
| 20 KB Swings |
| 20e Mountain Climbers |
| Rest 2:00 |
| 3 x 1:30′ Interval (4:30 mins) |
| :30 Wall Sit |
| :30 Core (Bicycles, Toe Touches, Flutter Kicks) |
| WOD 1: |
| 3 x 3′ Interval**(9 mins) |
| 400m Run |
| 15 V-Ups |
| rest 2:00 |
| 3 x 3′ Interval (9 mins) |
| 200m Run |
| 20 KB Swings |
| 20e Mountain Climbers |
| Rest 2:00 |
| 3 x 1:30′ Interval (4:30 mins) |
| :30 Wall Sit |
| :30 Core (Bicycles, Toe Touches, Flutter Kicks) |