Warm Up: 
400m or down and backs 
Inch worm down turf 
Crab crawl back 

For Time: 
100 Jump Rope 
25 Db Step-Over (35/20, 24’’/20’’) 
50 Wall Balls 
25 Push Up 
100 Double Unders 
25 Push Up 
50 Wallballs 
25 Db Step- Over 
100 Jump Rope 

Fitness:
Tabata: Complete 4 rounds at each before moving on 
Go through entire thing twice 
Lunge into a step up 
Incline Db Bench 
Calorie 
Kb Swing 
*repeat 

Cashout: Tabata Abs: 4 rounds:  Switch moves each time 
Flutter 
Sit up 
R-Twist 
Mountain Climber