Warm Up:

30 sec: 2 Rounds

• Jump Rope

• Single Arm Planks

• Hollow Rocks

• Superman or Glute Bridge

Performance: 1 Round for time:

• 2 Mile Bike 

• 50 Db Lunges (30/20)

• 50 Push Ups

Fitness: Helen

3 Rounds: 

• 400m

• 21 Kb Swing

• 12 Pull ups/ Ring Row

Finisher: 3 sets

• :30 Db Curls

• :30 Db Curl Hold (90 degrees)

• :30 V UP or Toe Touches