Warm Up:  Down and Backs or 400m Jog 

• 100 Jump Rope 
• 50 Sec Plank 
• 25 Sec hollow 
• 12 Push ups 

Performance: 10 Sets @ max effort for time: 

• 10 cal Bike 
• 10 Heavy Kb Swing (70/53) 
• 10 Wall Ball  
  -rest 1:00 between sets-

Fitness: 

Every 4 minutes for 24 minutes or 6 rounds

• 10 Calories 
• 15 Wall balls 
• 20 Walking Lunges

Cashout: Coaches Choice