Warm Up: 

• 200m 

• 100 Jump Rope 

• 50 sec Plank 

• 25 In and outs 

• 12 Air Squat (3 sec pause at bottom) 

• 6 Burpee 

• 1 Prowler Push 

Performance: 3 Rounds for time: 

• 400m Run 

• 10 DB Power Cleans 

• 20 Box Jumps 

• 30 Wall Balls 

• 40 Mountain Climbers 

• 50 Double Unders/ 100 Single Unders

Fitness: 3 Rounds

• 400m Run/Row 

• 10 Db Curl and Press 

• 20 Step Ups 

• 30 Air Squats 

• 40 Mountain Climbers 

• 50 Jump rope