Warm Up: :30 Each for 2 Rounds
Calorie (Athletes Choice)
Jump Rope
Palio Chair/ Wall Sit
Push up or Push Up Plank Hold 

Peformance:  Tempo Back Squat: 3,3,3,3,3 
Tempo (3201) 
:03 eccentric 
:02 pause 
:00 up
:01 pause at top

Fitness: 3 rounds
10 Db Front Squat 
:60 Bike @ 60-70RPM  50-60RPM 
5/5 Renegade Row + Push Up
:30 Front Rack KB Carry

Performance/Fitness 
Every 3:00 For 5 Sets
12/10 Cal Row/ SKi 
15 DB Front Rack Lunge / Heavy Prowler  (alternate)
20 Sit Up 

Finisher: 3 sets
30 Flutters 
20 Med Ball Russian Twist
10 Glute Bridge