Warm Up: 

400m Or down and backs

Performance: 

• 30/24 Cal Bike
• 100 Jump Rope 
• 15 Db Thrusters 40/25 
• 20/16 Cal Bike 
• 100 Jump Rope 
• 15 Db Thrusters 
• 10/8 Cal Bike 
• 100 Single Unders 
• 15 Db Thrusters

Fitness: 
AMRAP 5 Minutes 

• 12/7 cal bike 
• 15 abmat sit ups
  -rest 1 minute- 

AMRAP 5 Minutes

• 12 Cal Row 
• 15 Up downs (no push up) 
  -rest 1 minute- 

AMRAP 5 Minutes

• 12 Kb Swing 
• 20 yard single arm farmer carry
  -rest 1 minute-

*repeat doing 3 min AMRAPS*

Coaches Choice