Warm Up: 

• 200m 

• 100 Jump Rope 

• 50 Plank Taps 
  

  2 sets: 
  20 Pass thru
  7/7 Front/Lat Delt Raise 
  5/5 Side Med Ball Throw or Palof Press 

Performance: 
Bench Press: 7-5-3-5-7 

2 Rounds
3:00 Stations
No rest b/t Stations
1:00 Rest b/t Rounds

Station 1
2:00 400m Run 
1:00 Max Push Ups

Station 2
2:00 Max Cal Row 
1:00 Max Box Jump

Station 3
2:00 Max Cal Bike
1:00 Max Burpee 
*Score is total reps and calories 

Fitness: 

3 Sets Building:
10-12 Incline Bench
12-15 Tri Cep Pull Down
10-12 Hammer Curl

1 Round
4:00 Stations
1:00 rest b/t stations

Station 1
1:00 Plank Hold
AMRAP
10 AIr Squats
5 Up Downs

Station 2
1:00 Squat Hold then…
AMRAP
10 Lunges
10 DB Strict Press

Station 3
1:00 Hollow Hold then…
AMRAP
15 Sit Ups
15 Jumping jacks

Station 4
1:00 Superman Hold then…
AMRAP 
30 Jump Rope 
20 Flutter kicks

Cashout: 3 SETS
20 weighted Russian Twist
10 V ups/ Tuck Ups