Warm Up:  Down and Backs 

• 100 Jump Rope

• 50 Plank Shoulder Tap

• 25 Jumping Jack

• 12 pike press

Performance: 

4 Rounds for time: 

• 10 Back Squats 95/55

• 10 Back Rack Lunges

• 400m Run

• 10 Bar Facing Burpees

FITNESS: 

TABATA for reps:  Switch moves every time;  8 Rounds total 
*find the reps for you* 

Buy in 400m 

• Burpee (7)

• Push Up

• Air Squat (15)

• Sit UP (10)

• Flutter or Hollow Hold

Cashout: 400m