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Warm Up: Down and backs:  High Knee, Butt kick, kick outs, lateral walk 

  • 60 jump Rope 
  • 50 Knee to elbow 
  • 40 skaters 
  • 30 sec single arm plank 
  • 20 hollow rocks 
  • 10 superman 

 

Performance: 
Barbara: Five rounds each for time….

  • 20 Pull Ups 
  • 30 Push ups 
  • 40 sit ups 
  • 50 air squats
    *rest 3:00 between rounds

 

Fitness: 
5 Rounds:
 

  • 200m Run/ Row  15/10 Cal Bike 
  • 10 Double KB Sumo Deadlift
  • 10/10 Banded Row + 10/10 Landmine Press
  •  20 Tri Cep Pull downs 

3 Rounds: 
7 second levels
W/ 10 Push ups between sets


Strength Training: 

  • Box Squat = 5 x 3

  • Pause Squat = 3 x 5 (3 sec pause)

  • Bulgarian Split Squat = 3 x (5/5)

  • Barbell Calf Raises = 3 x Rep