Conditioning
Running clocks
0~10 min
Cardio
Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double unders
(HK / SU x 2 for beginner)
* 10 min time cap
10~30 min
Conditioning
3 RFT
20 Toes to bars (bg : V-ups)
20 Push-ups
20 Burpees
* 20min time cap