Warm Up: 

• 400m 

• 100 Jump Rope 

• 50 Plank taps 

• 200m 

• 50 Jump Rope 

• 25 Plank Taps 

Performance: 
3 Rounds
12 DB Step Overs
:20 L-Sit/Hang 

50-40-30-20-10
Kb Swing 
sit ups
10 bench press (#135-#155/#75-#85)
*Goal is 10 Unbroken reps

Fitness:
3 Rounds
12 DB Step Overs
:20 L-Sit/ Or Hollow Hold 

21-15-9
Kb Swing 
Sit Up 
Db Bench Press 
*start the workout and between each round including the finish perform a 200m