Warm Up: 2 Rounds 
• 1 Prowler Push down and Back 
• 5 Burpee 
• 10 Step Up  
• 200m Jog 
• 30 sec Palio Chair or Wall Sit 

Performance: 4 Sets Building
- 6/6 Weighted BB Lunge (Front, Back or Overhead)
- 6/6 Filly Press (Seated, Kneeling, Standing)
- 3-5 Weighted Pull Ups  

30-20-10
Calorie Row
KB Swing 
then

21-15-9 
Calorie Bike  
T2B

Fitness:  4 Rounds: 
- 6/6 Db Lunge 
- 6/6 Seated Filly Press 
- 7 - 10 Chainsaw/ Lat Pull Downs 

21-15-9 
- Cal Row 
- KB Swing 
- Med Ball Sit up 

• rest 2 minuts

15-12-9 
Cal Bike 
Knee to elbow or tuck ups