Warm UP: Down and Backs or 400m 

• 100 Jump rope 

• 30 Band Pull Aparts 

• 20 Lateral Overs 

• 10 Push Up 

Performance: 1-2-3-4-5-6-7-8 
DB Chest Fly
DB Chest Press 

-rest 2:00 and REPEAT! 

2 Rounds for time: 

• 30 DB Push Press/ Floor Press 

• 30 Box Jump/ Step Up (24/20) 

• 30 Kb Swing

• 400m Run 

Fitness: 

Buy In: 20/15 Cal  or 400m Run 

5 Rounds for time: 

• 12 DB Thruster 

• 10 Sit ups 

• 8 Ring Rows 

• 6 Burpees 

Buy Out: 20/15 Cal or 400m Run 
*score is total time counting buy in and cash out

Suns out, Guns Out 
For Quality: 2 Sets 

• 20 Empty BB Curls 

• Max Chin Over the Bar Hold or Max Top of Ring 

• Low Row Hold