Warm Up: 

Down and backs

• 1 min plank 
• 30 sec hollow hold 
• 15 GLute Bridge 
• 10 Bird dogs 

Performance:  For Time: 

50/ 40 cal row

then...

21-15-9 

Handstand Push up 

Ring Dips 

Pull ups 

then..

50/ 40 cal bike 

Fitness:  
4 roundsfor time:

• 10 calories 
• 20 step ups 
• 10 Burpees 
• 20 Ball slam 
• 50 single under 

*Rest 2 minutes between rounds
*Goal is same time each round

Cashout:  Friday pump

Bicep, tricep, core  3 x 10