“Always do your best. What you plant now, you will harvest later.” —Og Mandino

Warm Up:  Down and Backs or 400m  

• 100 Jump Rope 

• 50 Sec Plank 

• 25 Sec hollow 

• 12 Push ups 

Performance: 
10 Sets @ max effort for time: 
10 cal Bike 
10 Heavy Kb Swing (70/53) 
10 Wall Ball  
-rest 1:00 between sets-

Fitness: Every 4 minutes for 24 minutes or 6 rounds 
200m Run or 10 Calories 
10 Rope Slams 
15 Wall balls 
20 Walking Lunges