Warm Up: 2 rounds: 

• 60 Sec Row/Ski

• 50 Yds Farmer Carry (light) 

• 25 sec L-Hold/Sit

• 10 Ball Slam

Performance:  
Every 4:00 for 16 Min (4 rounds)

• 400m run

• 10 burpees pull ups

Every 4:00 for 12 minutes (3 rounds)

• 20/14 calories on bike 

• 12 t2b 

Fitness: 4 Rounds:

• 6/6 Bottoms Up KB Press

• 10/10 Banded Trunk Twist

• 6/6 Overhead Plate Lunge

AMRAP x 20 Minutes: 

• 15 Kb Swing 

• 30 Sec Plank 

• 200m Run 

• 15 Ball Slam  

• 30 sec Flutter

• 200m Row