Warm Up:  
400m or down and backs 
Pvc Pass Thru 
10/10 Front/ lat delt raise 

Performance: 5 rounds: 
8 Bench Press (build over course)
1:00 Bike For Calories (goal is to stay above 70/60 RPM) 
Rest 2:00 Between sets

4 Rounds For Quality 
100 Jump Rope 
12 Renegade Rows (6/6) Alternate Each rep (30/20) 
10 Single Leg V ups
10 Tuck Ups
10 Hollow Rocks
:10 Hollow Hold

Fitness: 3 Sets: 
2 Minute Row or Ski for Calories 
-rest 1 minute- 
1 Minute Push Ups 
1 Minute Kb Swings 
- rest 1 Minute-

4 Rounds For Quality 
100 Jump Rope  or 20 short box step ups 
12 Chainsaw 6/6  
10 Single Leg V ups
10 Tuck Ups
:10 Hollow Hold