5 Sets of 3:
High Box Jump
Note: Find a height that you feel comfortable with. Make it fairly challenging, but focus mainly on the fundamentals and bringing your knees up.
600 Meter Run
50 Back Extensions
50 AbMat Sit-ups
Rx+: 50 Back Extensions/50 AbMat Sit-ups
Rx: 40 Back Extensions/40 AbMat Sit-ups
Intermediate: 30 Back Extensions/30 AbMat Sit-ups
Beginner: 20 Back Extensions/20 AbMat Sit-ups
Note: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. Major focus on the core today. Pick a scale that allows you to focus on proper engagement.