Warm Up: Down and backs or 400m Run 

2 Rounds: 20 sec each: 

• Arm Circle Forward (keep palms facing up) 

• Arm Circle Backwards

• tri cep Pull Downs 

• Superman 

Performance: 2 Rounds for quality 

• 10 Db Single Arm Strict Press (each arm) 

• 10 KB Upright Row 

• 10 Strict Dips 

• 10 Single Arm Ring Rows (each arm)

6 Sets: 30 sec on 30 sec off 

• Cal Bike 

• Jump Rope 

• Up Downs 

* score is calories + up downs 

Fitness: 

EMOM x 30 Minutes: 

1. :40 cal Bike (40-60) RPM 

2. 15- 20 Kb Swing 

3. :30 Alternating single leg V- Up 

4. 10 Push Press 

5. Prowler Down and Back 

Cashout: Coaches Choice