Warm Up: 30 sec: 2 Rounds
Jump Rope 
Single Arm Planks 
Hollow Rocks/ Hold
Superman or Glute Bridge 

Performance: 1 Round for time:
3 Mile Bike 
50 Db Lunges (30/20) 
50 Push Ups 

Fitness: Helen
3 Rounds: 
400m 
21 Kb Swing 
12 Pull ups/ Ring Row 

Finisher: 3 sets
:30 Db Curls 
:30 Db Curl Hold (90 degrees)