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Warm Up:  2 rounds

  • 100 jump rope
  • 50 butt kicks
  • 25 quarter squat wall balls
  • 12 med ball sit up 
  • 100 jump rope 
  • 50 high knee 
  • 25 sec med ball carry  (wrap hand around chest height) 
  • 12 russian twist 

 

Performance: 1 round for time

  • 1000m Row
  • 40 DB Front Rack Lunge (40/25)
  • 30 Pull Ups
  • 20 Burpee Push Up 
  • 1 Mile Bike"

 

Fitness:  

1 round every 5 minutes or 5 Rounds:  

  • 6 Burpee 
  • 8 Kb Deadlift 
  • 10 calories 
  • 12 kb swing 
  • 14 squats 
  • 16 Glute Bridge 
  • 18 rope slam