Hephaestus

First…

2 min Plank
1 min Side Plank (each side)

Then...

For time

200 Ground & Pound
200 Crashing Tide
30 4-Strike-Sprawl
50 Incline Push-Ups
30 Hip Breaks*
50 Doubles
20 Squat-Box Jump

*use fitness ball, throwing dummy, pillows, or heavy bag