Warm Up:  2 rounds

• 200m 

• :60 Jump Rope  

• 50 sec Plank 

• 25 In and outs 

Performance: 
3 rounds for time: 

• 400m Run 

• 21 Kb Swing 

• 12 Pull Ups 

Fitness: 3 Rounds For Time: 

• 400m 

• 21 Kb Swing 

• 12 V-Ups or Tuck Ups