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Warm Up: 

  • 200m 

  • 100 Jump Rope 

  • 50 Plank Taps 

    2 sets: 
    20 Pass thru
    7/7 Front/Lat Delt Raise 
    5/5 Side Med Ball Throw or Palof Press 


Performance: 
Bench Press:
7-5-3-5-7 


2 Rounds
3:00 Stations
No rest b/t Stations
1:00 Rest b/t Rounds

Station 1
2:00 400m Run 
1:00 Max Push Ups


Station 2
2:00 Max Cal Row 
1:00 Max Box Jump


Station 3
2:00 Max Cal Bike
1:00 Max Burpee 
*Score is total reps and calories 


Fitness: 

3 Sets Building:
10-12 Incline Bench
12-15 Tri Cep Pull Down
10-12 Hammer Curl

1 Round
4:00 Stations
1:00 rest b/t stations


Station 1
1:00 Plank Hold
AMRAP
10 AIr Squats
5 Up Downs


Station 2
1:00 Squat Hold then…
AMRAP
10 Lunges
10 DB Strict Press


Station 3
1:00 Hollow Hold then…
AMRAP
15 Sit Ups
15 Jumping jacks


Station 4
1:00 Superman Hold then…
AMRAP 
30 Jump Rope 
20 Flutter kicks

Cashout: 3 SETS
20 weighted Russian Twist
10 V ups/ Tuck Ups