Warm Up:  2 rounds

• 100 jump rope

• 50 butt kicks

• 25 quarter squat wall balls/ 

• 12 med ball sit up 

• 100 jump rope 

• 50 high knee 

• 25 sec med ball carry  (wrap hand around chest height) 

• 12 Med Ball Russian Twist 

Fitness:  1 round every 5 minutes or 5 Rounds:  

• 6 Burpee 

• 8 Kb Deadlift 

• 12/10 calories 

• 12 kb swing 

• 14 squats 

• 16 Glute Bridge 

• 18 rope slam