Warm Up:
400m Jog or down and backs 
10 - 1 Step up/ bench Dip 

Performance: 2 Rounds for time: 
500m Row
50 Air Squats 

rest 2 minutes 

2 Rounds for time: 
30/25 Cal Bike 
30 DB Strict Press 
* add a weight vest if possible 

Fitness: 21-15-9 
- Wall Ball 
- Ring Row 
- Russian Twist 
- Calorie 
*perform a 200m Jog and Prowler push between sets and to finish

Cashout:  2 sets
15 Hammer Curls
15 Tricep Kick Backs