2018.04.22

21/15/9
21 minutes of:

• 21 push ups
• 21 squats
• 21 cone sprints (place the cones 50 yards apart, sprint down and back 21 times)

15 minutes of:

• 15 sit ups
• 15 kettle bell swings
• 15 cone sprints

9 minutes of:

• 9 burpees
• 9 pull ups
• 9 jump squats
• 9 cone sprints*

If anyone in the family has knee issues substitute a family bike ride for the run

• 21 round = 1 mile
• 15 round = .75 mile
• 9 round = .45 mile