Warm Up:  1 minute each 

• Step Up 

• Jump Rope 

• Plank shoulder taps 

• Flutters 

• Air Squat (add band around knees) 

Performance:  Prep as needed to squat heavy 
Front Squat: 5,5,5,5,5+ 

• build to a heavy 5 set 

• last set go max rep 

20-16-12-8 

• Cal Bike  

• Db Press 40/30 

• Front Rack Lunges 40/30 
  *prowler Push down and back between sets

Fitness: 10 rounds for max Calorie/Rep 

• Row 45 seconds, rest 15 seconds

• KB Swing  30 seconds, rest 30 seconds

• Burpee 20 seconds, rest 40 seconds

Extra Credit: 2 rounds

30 seconds on 30 seconds off

• Russian Twist 

• Hollow Hold 

• Superman