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:

• 25 Cal Bike

• 25 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