Warm Up: 

• 200m run/row or down and backs 

• 50 Jump rope 

• 25 Jumping jacks 

• 12 standing knee to elbow 

• 6/6 chainsaw light

Performance: 
5 Rounds: 

• 2 Weighted Pull ups (Strict)

• :20 Battle Ropes

• 3/3 KB Cluster (KB Clean; Squat; Press)

• 12 Leg Raises over KB

• Prowler down and back 

E3Mom x 4 (every 3 minutes for 12 minutes)  

• 10/7 Calories Bike

• 15 Wall Balls

• 10 Pull Ups 

Fitness: 4 Rounds: 

• 25 sit ups 

• 20 step ups 

• 15 thruster 

• 10 superman

• 5 burpee

-rest 2 minute- 

4 Rounds: 

• 25 Russian Twist 

• 20 Lunges 

• 15 Floor Press 

• 10 Plank ups 

• 5 Burpee

-rest 2 minutes- 

4 Rounds:

• 25 flutter 

• 20 skaters 

• 15 ring row 

• 10 jump squat 

• 5 burpee 

*scale rounds as needed 

Pump Sesh: 3 sets 

• 12 DB Curls 

• 12 Hammer Curls 

• 12 Overhead TriCep Ext 

• 12 Ring Rows