Warm Up:  400m 

5 Min AMRAP

• 30 Jump Rope 

• 10 Step Up 

• 10 Bench Dip 

• 10 Kb Deadlift (light) 

  
  Performance/ Fitness 
  3 sets Building: 10 Reps 
  DB/Kb Front Rack Walking Lunge 
  Leg Ext
  Lat Pull Down 

3 Rounds: 2:00 stations
No Rest b/t Stations 
2:00 Rest b/t Rounds 

Station 1 
30 Cal Bike 
Rest remainder 

Station 2 
1:00 Plank 
1:00 Burpee 

Station 3 
400m Run 
Rest Remainder

Station 4
1:00 Flutter 
1:00 Ball Slam  

Fitness: 1 Round
3:00 Stations
1:00 Rest b/t Rounds 

Station1: AMRAP 
100m Run/ Row 
10 Db Strict Press 

Station 2 AMRAP 
100m Run/ Row  
10 Jump Squats 

Station 3 AMRAP 
100m Run/Row 
10 Sit Ups 

Station 4 AMRAP 
100m Run/Row 
10 Hollow Rocks or Tuck Ups