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 20 

1 Round for time: 

• 200m

• 15 Burpee

• 200m

• 30 Renegade row

• 200m

• 45 Knee Raises

• 200m

• 60 Walking Lunges

• 200m

• 75 Rope slam

• 200m

• 100 sec weighted plank

Finisher: 
3 Sets: 30 sec on 30 sec rest

• Flutter kicks

• Russian twist

• lying toe touch