Warm Up: 

• 200m Row 

• 100 Jump Rope 

• 50 Flutters 

• 25 Shoulder Tap 

• 12 Push Up 

• 6 Cal Bike 

Performance: Build to a heavy 5 BB Bench Press 

Every 5 minutes, for 25 Minutes (5 sets) for times:

•  5 Cal Bike 

• 10 Burpees

• 15 Dumbbell Thrusters

• 20 V-Ups/ Tuck ups or sit ups 

• 250m Row  

3 Sets For Quality

• 10 DB Floor Press 

• 5 atomic burpees 
  *use same db’s for both 

2 Rounds: 2:00 Stations
*no rest between stations 
**2:00 rest between rounds

• 1:00 Max Air Squat 

• 1:00 Plank 

2. 

• 1:00 Max Push Ups 

• 1:00 Max Sit Ups 

3. 

• 1:00 Max Lunges (jump lunge if possible) 

• 1:00 Tuck Hold 

4.

• 1:00 Jump Rope 

• 1:00 Seesaw Rows

Extra Credit: 30 Barbell rollouts (evil wheels)