Warm Up: 

Down and Backs: 

2 rounds: 
20 Pvc Pass thru
20 Band pull aparts
10 Banded Good Mornings 

3 Rounds:  

6/6 Single Arm Z press
6/6 Single Leg DB RDL
20 seconds hollow rocks 

3 Rounds for max Calories/ Reps.   

• 2 Minute Max Cal Row
• *rest 30 seconds 
• 2 Minute max ball Slam 
• rest 30 seconds 
• 2 minutes of 10 hanging knee raises + 10 lunges 
• rest one minute
  *repeat doing each move for one minute and a speed round of 30 sec each

*score = reps and cals

Cashout: 1 ROUND:  Levels W/ a twist Perform one round of 10 second levels but before moving to the next level perform 10 Russian twist.