Wednesday April 21st: 
400m 

then… 3 rounds

• 5 Inch Worm 

• 10 Lunge W/ Twist 

• 20 Jumping Jacks

Performance: 5 Rounds: 
1:00 Max Reps at each station 

• Cal Row/Cal Bike 

• Box Jump/ Kb Swing  

• HR Push Up/ Wall Ball 

• -rest 1:00-

*alternate Movements 
*score is total reps and calories

Fitness: 
For Time……

• 100 Jump Rope 

• 90 Rope Slams 

• 80 Step Ups

• 70 Air Squats

• 60 Russian Swings

• 50 Push Ups

• 40 Lat Overs 

• 30 Burpees

• 20 Alt Db Snatch

• 10 DB Push Press