Warm Up: 

• 200m 
• 100 Jump Rope 
• 50 sec Plank 
• 25 In and outs 
• 12 Air Squat (3 sec pause at bottom) 
• 6 Burpee 
• 1 Prowler Push 

Performance: 
3 Rounds for time: 
400m Run 
10 DB Power Cleans 
20 Box Jumps 
30 DB Thruster (30/20)  
40 Mountain Climbers 
50 Double Unders/ 100 Jump Rope

Fitness: 3 Rounds

• 400m

• 10 Db Curl and Press 

• 20 Step Ups 

• 30 Air Squats 

• 40 Mountain Climbers 

• 50 Jump rope