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Warm Up:  Down and Backs or 400m Jog 

  • 100 Jump Rope 
  • 50 Sec Plank 
  • 25 Sec hollow 
  • 12 Push ups 

Performance: 10 Sets @ max effort for time: 

  • 10 cal Bike 
  • 10 Heavy Kb Swing (70/53) 
  • 10 Wall Ball  
    -rest 1:00 between sets-

 

Fitness: 

Every 4 minutes for 24 minutes or 6 rounds

  • 10 Calories 
  • 15 Wall balls 
  • 20 Walking Lunges

 

Cashout: Coaches Choice