Warm Up:  1 Min Each
- Bike  40-60 rpm 
- Jump Rope  
- Step Ups 
- Burpee Broad jump
- Flutter 

10,10,10,10 Crush Grip Bench Press (Hold Db’s together)  
5,5,5,5 Pull ups or 8,8,8,8 Heavy Pull Downs

Every 4 minutes for 16 minutes  or 4 rounds 

• 250/200m 

• 20 Sit Ups  

• 10 Ball Slams  

• 50 Jump Rope 

Summer Shred: 
30 sec each move: 4 rounds  
Leg Raises 
Plank 
Knee Drives