That Friday PUMP

Warm Up: 2 Rounds 
30 sec Each (alternate moves) 

Jump Rope/ Rope Slam 
Plank S-Tap/ Hollow Rocks or Hold  
Step Ups/ Palio Chair 

Performance:  Push Press 5/3/1 

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike,

Fitness:  
400M 
then.. 
5 Rounds: 
5 Ring Row
10 Push Up 
15 Air Squat

Rest 2 Minutes
400m 
then… 
5 Rounds 
5 Burpee 
10 Wall Ball 
15 Kb Swings 

Cashout: Suns OUT Guns Out 
3 sets 
10 Low Row 
15 Hammer Curl 
20 Banded TriCep Pull Downs