fire11.jpg

Warm UP: 5 Min AMRAP 

  • 30 Jump Rope 

  • 10 Step Up 

  • 10 Tri Dips 

  • :20 Palio Chair 

  • :20 Farmer Carry 


2 Rounds: 

  • 400m Run/ Row 

  • 30 Wall Ball 

  • 20 Sit Ups 


2 Rounds: 

  • 20/12 Cal Bike 

  • 30 Kb Swing 

  • 20 Push UP  

2 Rounds: 

  • 400m Run/ Row

  • :30 Plank 

  • 20 Glute Bridges

    2 Rounds: 

  • 20/12 Cal Bike

  • 30 Plate Ground to Overhead 

  • 20 Russian Twist w Plate