Warm Up:  

Down and backs
3 min cardio:  Skaters, jump rope, lat overs, row

2 rounds:  
20 band pull aparts
10 single leg Glute Bridge 

Performance:  For time

1 Singles 2 WBs 3 Burpees 4 Deadlifts 5 Sit-ups

6 Single s 7 WBs 8 Burpees 9 Deadlifts 10 Sit-ups

11 Singles 12 WBs 13 Burpees 14 Deadlifts 15 Sit-ups

16 Singles 17 WBs 18 Burpees 19 Deadlifts 20 Sit-ups

*Singles add a zero, WB’s 20/14, DL’s 155/105

Fitness:
Tabata: 20 work / : 10 rest
8 rounds each (4:00), then move to next 

1. Squat jumps or Air squat 
2. Cal Row 
3. Tuck up 
4. Single Under Jump rope 

*1 minute rest between Tabatas