Warm Up:  

• 400m or down and backs 
• Pvc Pass Thru 
• 10/10 Front/ lat delt raise 

Performance: 5 rounds
8 Bench Press (build over course)
1:00 Bike For Calories (goal is to stay above 70/60 RPM) 
Rest 2:00 Between sets

4 Rounds For Quality

• 40 Double Unders 
• 12 Renegade Rows (6/6) Alternate Each rep (30/20) 
• 10 Single Leg V ups
• 10 Tuck Ups
• 10 Hollow Rocks
• :10 Hollow Hold

• Fitness: 3 Sets
• 2 Minute Row For Calories
  -rest 1 minute- 
• 1 Minute Push Ups 
• 1 Minute Kb Swings
  - rest 1 Minute-

4 Rounds For Quality

• 100 Jump Rope  or 20 short box step ups 
• 12 Chainsaw 6/6  
• 10 Single Leg V ups
• 10 Tuck Ups
• :10 Hollow Hold

Cashout:  Coaches Choice