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Warm Up: Down and back: 2 Rounds: 
High Knee; Butt kick; Kick Outs; lateral band walk 

3 Min Cardio:  Jump Rope; Skater; Bike; Jumping  Jack 

20 reps: PVC Pass Thru: Med Ball Push Press; Push Ups 


Performance: Push Press 
On a 10 Min Clock build to a heavy 3 rep 


“Pushing Nancy” 
5 rounds for time 

  • 400m Run 

  • 15 Push Press (95/65)


Fitness:  10-10-8-8-6 

  • DB Bench Press 

  • ChainSaw or  Lat Pull Downs 

  • Med Ball Sit Ups 



Every 2 minutes for 12 minutes: or 6 rounds

  • Run/ Row 200m; 12 Kb Swings

Finisher: 2 Rounds:
 30 seconds work 15 seconds rest 

  • Alt Single Leg V- Up

  • Tuck Ups

  • Russian Twist