Warm Up:  400m or Down and Backs 

3 Rounds for quality: 

• :30 Jump Rope 

• 10 Step Up 

• 10 Bench Dip 

• 10 Spiderman Lunge 

• :30 Plank 

Chipper: 20 Min Cap 

• 500m Row

• 40 Russian Twist (1/1) 

• 30 Wall Ball 

• 20 Pull Ups/ Ring Row 

• 10 Ball Slam

• 20 Pull Ups/ Ring Row 

• 30 Wall Ball 

• 40 Russian Twist 

• 500m Run 

Cashout: 
50-40-30-20-10 
Flutter 
*perform 10 tuck ups or sit ups between sets