Warm Up:

• 200m 

• 15 Banded Good Mornings 

• 10 Med Ball Slams 

• 5 Ring Row
  

2 SETS

• 15 Box Dips

• 10/10 Single Leg Box Squats

• :30 Alt. Deadbugs

3 SETS

2:00 Max Cal 
-Rest :30-
1:30 Max Jump Rope 
-Rest 30 
1:00 Max Hand Release Push Up  
-Rest :30
:30 Max Box Jumps or Step Up 

Cashout: 30-20-10
Sit Up
Russian Twist 
Hollow Hold in Seconds