7 Minute Warm-up 

• 100m

• 10 Ball Slams (light)

• 15 Pull Aparts

• 20 Lateral Banded Walks (10/10)

Performance: Complete For Time: 

• :60 Jump Rope

• 40 Russian KB Swings

• 20 HR Pushups

• 10 Pull ups

• Run 800m/ or Row 1K, or Bike 2 Miles

• 10 Pull Ups

• 20 HR Pushups

• 40 KB Swings

• :60 Jump Rope

Fitness:  4 sets: 
1:00 DB Thruster (20/10) 
rest 30 sec
1:00 Burpees or Cal Bike 
rest 30 sec 
1:00 Step Ups (20/16)
rest 30 sec 

Score = Total Reps