Warm Up:  

• 200m Jog 
• 100 Jump rope 
• 50 sec plank 
• 25 hollow rocks 
• 12 superman 

3 x 10

Weighted Step up (heavy) 
Tri Cep Ext or Pull downs 

Performance: 

50-40-30-20-10 reps for time of:

• Wall-ball shots
• Calories
• GHD sit-ups

Fitness: 

22-16-10-6-4 reps for time of: 

• Calorie 
• Push Up 
• Walking Lunge 
• *Complete Prowler Push Between sets