Warm Up:  

• 200m 

• 100 Jump rope  

• 50 sec palio chair 

• 25 air squat 

• 12 superman

Front Squat: 3x10 
-Build to a moderate heavy set of 10 of front squats 
-hit 3 sets at that same weight 

10 rounds: 

• 3 Cal Bike

• 4 Burpee 

• 5 Ring Row 

• 6 Jump Lunge

• 7 Db  Row 

• 8 Curl and Press 

• 9 Jumping Rope Slam 

• 10 Kb Swing 

100m run/Ski between rounds