Warm Up: Down and backs:  High Knee, Butt kick, kick outs, lateral walk 

• 60 jump Rope 

• 50 Knee to elbow 

• 40 skaters 

• 30 sec single arm plank 

• 20 hollow rocks 

• 10 superman 

Performance: 
Barbara: 
Five rounds each for time….
20 Pull Ups 
30 Push ups 
40 sit ups 
50 air squats 
*rest 3:00 between rounds

Fitness: 
5 Rounds:  

• 200m Run or  15/10 Cal Bike 

• 10 Double KB Sumo Deadlift

• 10/10 Banded Row + 10/10 Landmine Press

•  20 Tri Cep Pull downs 

3 Rounds: 
7 second levels 
W 10 Glute Bridge between sets