Warm Up: 

• 400m or down and backs 
• 100 jump rope 
• 50 sec wall sit 
• 25 PVC Press 

Performance: 
Strict Press
Work up to a heavy 3 set 

AMRAP 12 Minutes

• 12/8 Cal Bike 
• 10 Strict Press (45/35) 
• 200m Run 

Fitness: 
3 sets: 

• 10 Db Floor Press 
• 20 In and outs 
• 30 Russian twist: each rep counts 

8 Rounds:
2:00 on / :30 off 

• 10/8 Calorie 
• 10 Alt. DB Snatch AHAP 
• 10 High Step Ups 

* Score is total rounds of triplet completed.  Pick up where you leave off 

Cashout:  Friday special