Warm Up:  400m Run/ Row 

• 100 Jump Rope 

2 sets: 

• 10 Db Front Raise 

• 15 Band Pull Apart 

• 20 Pass Thru 

Performance: Every 1:30 for 6 sets 

• 5 Bench Press
  *moderate to moderate heavy load 

AMRAP x 15 Minutes 

• 5 Burpee Box Jump or Step Up 

• 7 Push Ups 

• 9 Pull Ups 

• 11/9 Cal Row 

  Fitness: 4 sets
  10-12 DB Incline or Flat Bench 
  12-15 Tri Cep Pull down 

2 Rounds
3:00 Stations 
No Rest B/t Stations 
1:00 Rest B/T Rounds 

Station 1: AMRAP 
10 Lunges 
20 Mountain Climbers or 20 sec plank 

Station 2
1:30 Max Cal 
1:30 Slow Row or pedal 

Station 3: AMRAP 
10 Step Up 
20 Flutter Kicks

Beach Body Abs Finisher 
3 sets for quality 
:20 Left Side Plank 
15 Ab Mat Sit - ups 
:20 Right Side Plank 
15 Abmat Sit ups