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Warm Up: 400m or Down and Backs 

3 Min Cardio:  Jump Rope/ Bike/ Step Up/ Bench Dips 

Performance: 2 Rounds
3:00 Stations
NO Rest b/t Stations
1:00 Rest b/t Rounds


Station 1
20/15 Cals on Rower
Into… Max Burpees


Station 2
20/15 Cals on Bike
Into… Max Double Unders or Jump Rope 


Station 3
20/15 Cals on Rower
into...Run 200m

Fitness: 4 Rounds
10 KB Sumo Deadlifts (Blue/Yellow)
15 Wall Balls

Rest: 2:00

4 Rounds
10 Single Arm Front Rack Lunge
5 Ring Row 

Rest 2:00

4 Rounds
10 DB Snatch
5 Burpee

21 Day Summer Shred Ab Challenge, Day 11!