Warm UP: 2 Rounds: 

• Against a 2:00 Clock

• Run 200m

• Jump Rope Remaining time
  *rest one minute

Performance:  

3 sets for quality: 

• 50m “filly Carry”

• 5/5 Single Arm OH DB Lunge (in Filly Rack)

• :30 ring support (top of dip, Knee tuck)

• 5 Strict Toe to Bar

For Time: 
50-40-30-20-10 
AbMat Sit ups 
25-20-15-10-5 

Cal Bike 
5-4-3-2-1 
Strict Pull UP

Fitness: 

10 - 1 

• Db Burpee

• Db Squat

• Db Strict Press

Finisher: 3 sets

• 10 Weighted Sit ups

• 10/10 Single Leg Glute Bridge