Warm Up: 1 Minute jump rope
Down and Backs: High Knee, Butt Kick, High Kick, Lunge X 2
Lateral Band Walk
Hip Swings
PVC Press and Pass Thru x 20
Performance: 5RM Bench Press
3 Rounds:
Incline Db Bench x 10
Tri cep Pull down x 20
Every 4 Minutes for 5 Rounds:
400m Run
12 Toes to bar/ Knee to elbows
*each round for time
Fitness:
3 Rounds:
DB Bench x 10
Tri Cep Pull down x 15-20
1 Round for time:
200m
15 Burpee
200m
30 Renegade row
200m
45 Knee Raises
200m
60 Step Ups or Lunges
200m
75 Rope slam
200m
100 sec weighted plank
Finisher: 3 Sets: 30 sec on 30 sec rest
Flutter kicks
russian twist
V-Up or Lying Toe Touch