Warm Up:  1 minute each 

• 200m 

• Jump Rope 

• Plank shoulder taps 

• Flutters 

• Air Squat 

Performance:  Prep as needed to squat heavy 
Front Squat: 5,5,5,5,5+ 

• build to a heavy 5 set

• last set go max rep

Every 3 Minutes for 18 Minutes 

• 12/9 Cal Bike  

• 12 Db Press 40/30 

• 12 Front Rack Lunges 40/30 

Fitness: 10 rounds @ each station for max Calorie/Rep 

• Ski 45 seconds, rest 15 seconds or 200m Run

• KB Swing  30 seconds, rest 30 seconds

• Burpee or Wall Ball  30 seconds, rest 30 seconds

Extra Credit: 2 rounds
30 seconds on 30 seconds off

• Russian Twist 

• Hollow Hold 

• Superman or Glute Bridge