Warm Up:  Down and Backs

• 100 Jump Rope 
• 50 Plank Shoulder Tap 
• 25 Jumping Jack 
• 12 pike press 

Performance: 

4 Rounds for time: 

• 10 Back Squats  95/55 
• 10 Back Rack Lunges
• 400m Run
• 10 Bar Facing Burpees

FITNESS: 

TABATA for reps:  Switch moves every time;  8 Rounds total 

*find the reps for you* 

Buy in 400m

• Burpee (7)  
• Push Up 
• Air Squat (15) 
• Sit UP (10) 
• Flutter or Hollow Hold  

Cashout: 400m