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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 

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