Warm Up: 400m 
1 Round: 
- 20 Band Pull Aparts 
- 20 Pass Thru
- 20 Sit Up 
- :20 Palio Chair 

Performance: 
3 Rounds
2:00 stations
No Rest b/t Stations
2:00 Rest b/t Rounds

Station 1
30/20 Cal Bike

Station 2
1:00 Plank 
1:00 Burpees

Station 3
400m Run 

Station 4
1:00 Plank
1:00 Wall Balls

Fitness: 
Complete 3 rounds (25 Min Cap) 
15/10 Cal Bike 
1:00 Plank 
1:00 Burpee/ Thruster/ Rope Slam (switch each round) 
400m Run/Row 
1 Prowler Push Down and Back  
1:00 Wall Ball 
*rest as needed between sets