Warm Up:  1 Minute jump rope

Down and Backs:  High Knee, Butt Kick, High Kick, Lunge X 2 

• Lateral Band Walk 
• Hip Swings 
• PVC Press and Pass Thru x 20 

Performance: 5RM Bench Press 

3 Rounds: 

• Incline Db Bench x 10 
• Tri cep Pull down x 20 

Every 4 Minutes for 5 Rounds: 

• 400m Run 
• 12 Toes to bar/ Knee to elbows  
  *each round for time

Fitness:
3 Rounds: 
DB Bench x 10
Tri Cep Pull down x 20 

1 Round for time: 

• 200m 
• 15 Burpee 
• 200m 
• 30 Renegade row 
• 200m 
• 45 Knee Raises
• 200m 
• 60 Walking Lunges 
• 200m 
• 75 Rope slam 
• 200m 
• 100 sec weighted plank 

Finisher: 
3 Sets: 30 sec on 30 sec rest

• Flutter kicks 
• Russian twist 
• lying toe touch