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Warm Up: 400m or down and backs 

1 Round: 

  • 20 Band Pull Aparts 

  • 20 Pass Thru

  • 20 Sit Up 

  • :20 Palio Chair 


Performance: 3 Rounds
2:00 stations
No Rest b/t Stations
2:00 Rest b/t Rounds


Station 1
30/20 Cal Bike


Station 2
1:00 Plank 
1:00 Burpees


Station 3
400m Run 


Station 4
1:00 Plank
1:00 Wall Balls


Fitness: Complete 2-3 rounds (25 Min Cap) 

  • 15/10 Cal Bike 

  • 1:00 Plank 

  • 1:00 Burpee/ Thruster or Rope Slam 

  • 400m Run/Row 

  • 1:00 Plank 

  • 1:00 Wall Ball 

*rest as needed between sets 

21 Day Summer Shred Ab Challenge! Day 9!