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Warm Up: 

  • 200m 

  • 100 Jump Rope 

  • 50 sec Plank 

  • 25 In and outs 

  • 12 Glute Bridge

  • 6 Burpee 

  • 1 Prowler Push 


Performance: 
3 rounds for time: 

  • 400m Run 

  • 21 Kb Swing 

  • 12 Pull Ups 


Fitness: 3 Rounds For Time: 

  • 400m 

  • 21 Kb Swing 

  • 12 V-Ups or Tuck Ups