“Make each day a masterpiece.” -John Wooden

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Warm Up:  Down and backs 

3 Min Cardio: Jump Rope; Bike; Knee to elbow; JJ 

1 x 20:  Band Row/ Band Press/ Palio Chair 


Performance:  
3 Rounds: 2:00 Stations
*
No Rest Between Stations 
**1:00 rest b/t rounds 


Station 1: Row 400/300m 

Station 2: 25 Burpee 

Station 3 :Plank (every break = 10 sit ups) 

Station 4 :Wall Sit (every break = 10 lunges)


Fitness: 3 Rounds: 
1:00 Stations 
*20 Sec transition b/t stations 
1:00 Rest b/t rounds 


Station 1: 
Max Med Ball Ground to Over head 

Station 2: 
Max Up Downs 

Station 3: 
Max Box Step Ups 

Station 4: 
Max Cal Row