Warm Up: Down and backs:  High Knee, Butt kick, kick outs, lateral walk 

• 60 jump Rope 
• 50 Knee to elbow 
• 40 skaters 
• 30 sec single arm plank 
• 20 hollow rocks 
• 10 superman 

Performance: 
Barbara: Five rounds each for time….

• 20 Pull Ups 
• 30 Push ups 
• 40 sit ups 
• 50 air squats
  *rest 3:00 between rounds

Fitness: 
5 Rounds:  

• 200m Run/ Row  15/10 Cal Bike 
• 10 Double KB Sumo Deadlift
• 10/10 Banded Row + 10/10 Landmine Press
•  20 Tri Cep Pull downs 

3 Rounds: 
7 second levels
W/ 10 Push ups between sets

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Strength Training: 

• Box Squat = 5 x 3

• Pause Squat = 3 x 5 (3 sec pause)

• Bulgarian Split Squat = 3 x (5/5)

• Barbell Calf Raises = 3 x Rep