Warm Up: 3 Rounds - :20 Each Move 

• Rope Slam 

• Plaio  Chair 

• Plank Ups 

• Flutters 

3 sets: 
8/8 Db Bulgarian Split Squats 
15 Banded or Weighted Glute Bridge

3 Rounds 
1:30 Stations 
:30 Rest b/t Stations 
No Rest b/t Rounds 

Station 1 
:30 Hollow Hold 
then… 
Max Db Thrusters 

Station 2 
:30 Squat Hold
then… 
Max Box Step Ups 

Station 3 
:30 Top of Push Up Hold
then… 
Max Jump Rope 

Station 4 
:30 Bar Hang 
then… 
Max Ball Slam