Warm Up: 

• 200m 

• 100 Jump Rope 

• 50 sec Plank 

• 25 In and outs 

• 12 Glute Bridge

• 6 Burpee 

• 1 Prowler Push 

Performance: 
3 rounds for time: 

• 400m Run 

• 21 Kb Swing 

• 12 Pull Ups 

Fitness: 3 Rounds For Time: 

• 400m 

• 21 Kb Swing 

• 12 V-Ups or Tuck Ups